GFB Fitness

Noah Sager

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December 24, 2018

Get after it today everybody! I hope everyone has an awesome, and safe week this week. This workout has movements that don't necessarily interfere with other concerning muscle groups. So this workout is going to test your "go" and your capacity on the box. Stay focused, and no shredded shins!


1. Warm-up
5:00 bike, run, or row

-then-
3 rounds
10 supine ring rows
20 lateral box step-ups
:30 second bar hang

 

2. Workout
12 AMRAP:
3 rope climbs
20 box jumps, 30/24

 

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

4. Accessory (Time cap 15:00)
4 rounds
10 single arm thrusters (each arm)
20 second side plank (each side)

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