GFB Fitness

Noah Sager

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January 11, 2019

01/11/19

GO FAST! This workout is here to test your will to keep going. Today is the to go hot out the gate and stay hot. It will get hard, and you will want to drop the bar because you will be uncomfortable. You have the choice to either drop the bar out of discomfort or keep going because you know you have the capability to do so. 115/85 is a little heavier than the usual 95/65 thruster weight, so scale accordingly to where you know there is a chance that you can go fast and unbroken, but don't make it easy on yourself.

 

1. Warm-up

5;00 bike

-then-

2 rounds (each side)

5 KB shoulder press

5 KB front squat

5 KB shoulder press

5 KB thruster

5 KB sots press

 

2. Workout

For Time:

21-15-9

Cal Bike

Thruster, 115/85

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory
Every 5:00 x 3

12 Bulgarian split squats each leg (3 second decent each rep)

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