GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Team Saturday

January 5, 2019

1. Warm-up
5:00 bike, run, or row
-then-
2 rounds
20 Russian swings
15 bar kips
10 squat jumpa

 

2. Workout
Team of 2
15 AMRAP
10 KB swings, 70/53
12 TTB
15 Cal row
*alternate movements

 

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

 

4. Accessory
5:00 AMRAP

Russian twists, with a 25/10 pound plate

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