GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Featured Posts

Go For Broke #103

June 3, 2019

1. Warm-up
3 rounds

250m row

10 empty bar thruster

15 hang clean

 

2. Workout
For time:
Row 2,000 meters
21 cleans, 95/65
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

 

3. Cool-down

8:00 EZ

10 cal row
10 alt squat thoracic rotations

 

4. Accessory

5x20 banded good-morning

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