GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke

January 21, 2019

1. Warm-up
5:00 bike, run, or row

-then-

2 rounds

10 scap pull-ups

10 up-down dogs

20 walking lunges

 

2. Workout
5 rounds for time:
10 Strict Pull-up
20 Push-ups
30 air squats
*Wear a vest if able

 

3. Cool-down
5:00 easy bike, run, or row

 

4. Accessory
4 sets

30 second single arm ring row HOLD

*each arm

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