GFB Fitness

Noah Sager

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Go For Broke #35

March 15, 2019

For the first part of this workout, you need to GO! Pick up the bar when you don't want to and go faster on the burpees than you think you should. The second part of the workout will be a little bit different depending on your gymnastics skills. Move strong on the burpees and attack the bar muscle-ups in a way that allows you to keep coming back to it consistently. 

 

1. Warm-up
3 rounds

10 kip swings

8 sumo inch-worms

10 1-arm KB swings (each)
10 10-arm high pull (each)

 

2. Workout
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

 

3. Cool-down
7:00 EZ bike, run, or row

 

4. Accessory
3 sets

MAX rep push-up

MAX rep banded tricep extension

Rest as needed between sets

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