GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #5

February 8, 2019

Todays workout is going to be fun! Muscle fatigue city my friends. Can you keep your rope climbs fast and push-press unbroken? Go get it!

 

1. Warm-up
3 rounds

12 ring rows

8 Dual dumbbell push press (2 second eccentrics)

10 cal row

 

2. Workout

4 rounds for time:
10 Push press, 155/105
3 legless rope climbs

 

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

 

4. Accessory

3 sets

20 weighted alternating box step-ups

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