GFB Fitness

Noah Sager

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January 7, 2019

Im back! I was on my honeymoon, so that was why there wasn't any tips this past week for the workouts. Todays workout is a little different take on some classic workouts. Be patient and smooth on the earlier rounds, because it will eventually get hard, I promise. Don't blow out too fast and go guns blazing. The only reason I say that for this workout is because of the strict pull-ups. Note that reps ascend every round!

 

1. Warm-up

5:00 bike, run, or row
-then-

2 rounds

10 up-down dogs

10 scap pull-ups

20 alternating lunges

 

2. Workout
12 AMRAP:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc...

 

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

4, Accessory
4 sets
10 single arm DB row (each arm)
into 
30 second superman hold

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