GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #24

March 2, 2019

1. Warm-up
3 rounds
15 empty bar bench press
20 banded pull-aparts
1 rope climb (practice foot clamp)

 

2. Workout
Team of 2
For Time:
40 bench press, 155/105
10 rope climbs
30 bench press, 185/125
10 rope climbs
20 bench press, 225/155
10 rope climbs

 

3. Cool-down
8:00
10 cal row
10 pvc pass throughs

 

4. Accessory

4 sets
Max Strict chest to bar pull-ups
into
10 ring rows

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