GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke

January 31, 2019

The key here is to stay moving at a consistent pace. Get as many reps/distance as possible on these three movements. Don't forget that at every top of the minute you have 5 jumping ai squats!

 

1. Warm-up
5:00 row
-then-
2 rounds
20 walking lunges
15 bar kips

10 up-down dogs
5 broad jumps

 

2. Workout
Max Reps:
7:00 Bike
rest 1:00
7:00 step-ups
rest 1:00
7:00 run
*EMOM perform 5 jumping air squats
 

3. Cool-down
5:00 easy row
 

4. Accessory
Every 3:00 x 5
15 v-ups

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