GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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January 2, 2019

1. Warm-up
5:00 bike, run, or row
then
3 rounds
8 SA front rack KB squats (each side)
6 up-down dogs
4 squat jumps (reset each time, don't connect reps)

 

2. Workout
4 rounds for time
10 KB thrusters, 53/35
10 Burpee over KB
10 BJ, 30/24

 

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

4. Accessory
Every 2:00 x 5

20 Russian twists

into 

15 second hollow hold

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