GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Partner Saturday

December 22, 2018

Todays workout is super simple, which means you can pretty hard on it. There are two things that will slow you down on this workout. One, your unwillingness to go hard and get the best out of yourself. Two, poor communicate with your partner. If you or your partner make a mistake, MOVE ON. Don't let that mistake dictate your workout.


1. Warm-up
500 bike, run, or row
-then-
10:00
5 up-down dogs while partner holds a plank
5 push-ups while partner hold bottom of a push-up
30 single-unders while partner hangs from a bar

 

2. Workout
Team of 2
7:00 AMRAP
synchronized bar facing burpee

 

3. Cool-down
Easy 5:00 bike, run, or row

 

4. Accessory
Every 3:00 x 4
8 Dual dumbbell hammer curl to press

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