GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #69

April 23, 2019

1. Warm-up
3 rounds
1:00 bike

15 single arm KB swings (each)

10 Bar kips


2. Workout
4 rounds for time
5 Power clean, 245/165
10 Bar muscle-up
20 cal Bike
 

3. Cool-down
7:00 Easy

10 cal row

10 samson walking lunges

 

4. Accessory
4 sets

12 DB Arnold press (3 second eccentrics)

Max banded push-ups

rest 2:00

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