GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #111

June 11, 2019

1. Warm-up
8:00

12 cal row

8 single arm high pull (each)

20 second bar hang

 

2. Workout
25:00 AMRAP
10 hang power clean, 155/105
10 chin-ups
15 cal row
Rest 90 seconds b/w rounds

 

3. Cool-down
7:00

10 cal bike

10 bar kips

 

4. Accessory

4 sets

10 DB row with 3 second concentric and eccentrics (each)

20 banded rows (Attach band to a rig at eye level and grab the band with both hands) 

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