GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Active Recovery With a Twist.

January 10, 2019

Todays workout is another row workout that you can either go hard or just move. I leave that all up to you and how you are feeling today. Todays twist will be an added movement of double-unders every 3:00. If double-udders are your kryptonite, don't take longer than a minute for your set. The reason behind adding the double-udders is to add in some variation and to see if it will dramatically effect your workout. The goal is to treat the double-unders as a "break", thats how it should be. If that not how double-unders are for you, that is why we are practicing.

 

1. Warm-up
5:00 row
-then-

2 rounds

30 single-unders

20 air squats

10 up-down dogs

5 scap pull-ups

 

2. Workout

For Time:

3k row

***Every 3:00 perform 50 double-unders***

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory

Every 4:00 x 3

Max Set of Push-ups

(One set per interval)

 

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