GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Featured Posts

Go For Broke

January 19, 2019

1. Warm-up

5:00 bike, run, or row

-then-

10:00 AMRAP

20m Single arm KB front rack walking lunge (Switch arms half way)

10 second ring support hold

5 ring push-ups (2 second hold at the bottom)

10 cal row

 

2. Workout

Team of 2

2,000m row buy in

-then-

50-40-30

Front Squats, (115/85) 

Strict ring dip

 

3. Cool-down

5:00 easy bike, run, or row

 

4, Accessory

100 Banded Tricep extensions

into

100 banded face pulls

*Choose a band that will allow you to get at least 20 reps on the first set

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