GFB Fitness

Noah Sager

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Go For Broke #17

February 22, 2019

The Open is here! The first workout is shown below. Find YOUR pace on this one. Be consistent with YOUR pace. Don't worry about who's going fast on the row and who's going unbroken on wall-balls. Now is the time to focus on YOU and what YOU have to do to be successful in this workout as well as the rest when they come out. I hope my capital letters get the point across. Have fun and crush it!

1. Warm-up
3 rounds
250m row (increasing in pace)
20 lateral banded step-overs
5 wall-balls (2 second pause in the bottom)

 

2. Workout 
19.1
15 AMRAP
19 wall-balls, 20/14
19 calorie row

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory
3 sets
10 SA DB bench press (each arm)

20 banded tricep extensions

*Rest as needed between sets

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