GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #116

June 18, 2019

1. Warm-up
4 rounds
1:00 bike

10 single arm russian swings (each)

25ft duck walk

 

2. Workout
5 rounds for time:
20 Cal bike
15 Hang DB clean, 50/35
10 BJO, 24"/20"

 

3. Cool-down
7:00

10 cal row

5 up-down dogs

 

4. Accessory

5 sets

20 bent over DB row (pronated to supinated)

Rest as needed

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