GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go Fro Broke

January 25, 2019

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

-then-

3 rounds

5 single arm thrusters (each arm)

10 box jumps, 24/20

20m duck walk

 

2. Workout

For time:
9 thrusters, 135/95
1,000-m row

15 thrusters, 135/95

1,000-m row

21 thrusters, 135/95

 

3. Cool-down

5:00 easy run, row, or bike

 

4. Accessory

3 rounds

10 single arm dumbbell row

*build to a heavy 10

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