GFB Fitness

Noah Sager

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Compounding Fitness

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January 14, 2019

1. Warm-up
5;00 bike, run, or row
-then-
3 rounds
30m single arm farmer carry (each hand)

10 single arm russian KB swings (each arm)

 

2. Workout
For Time:
4 rounds
200m row
100m farmer carry, 50/35
10 DB cleans, 50/35

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory
Every 3:00 x 5

30 second KB front rack hold (HEAVY)

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