GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #82

May 9, 2019

1. Warm-up
5:00 easy bike, row or run

-then-

2 rounds

10 squat thoracic rotations

8 up-down dogs

6 sumo inch-worms

 

2. Workout
5 rounds
15 KB swings
200m run
15 Goblet squats
200m run
*20:00 time cap

 

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

 

4. Accessory

5 sets

Hollow hold with shoulder flexion: 6-8 reps (start light)

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