GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke

January 18, 2019

1. Warm-up

5:00 bike,run, or row

-then-

3 rounds

10 supine ring rows

20 second handstand hold

30 single-unders

 

2. Workout

10:00 AMRAP

3 legless rope climbs

50 ft handstand walk

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory

Every 3:00 x 5

15 double KB front squats (AHAP)

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