GFB Fitness

Noah Sager

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January 4, 2017

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January 9, 2019

We got a good old fashioned push and pull workout with some legs to make it more of an all around workout. The only thing that will interfere with each other is the front rack positioning of both the lunges and the push-press. The goal would be to go right into the push press right after every set of lunges. Can you do it every set?

 

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

2 rounds

20 banded good-mornings

15 supine ring rows

20 alternating jumping lunges

 

2. Workout

12:00 AMRAP

12 DB push press, 50/35

15 CTB

18 Dumbbell front rack walking lunges

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory

Every 3:00 x 5

10 KB suitcase deadlifts (each side/moderate weight)

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