GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Featured Posts

Go For Broke #120

June 22, 2019

1. Warm-up
3 rounds
20 second bar hang 

10 bar kips

20 second handstand hold

5 up-down dogs

 

2. Workout

Team of 2
20:00 AMRAP *alternate movements
6 bar muscle-ups
25ft handstand walk

15 GHD sit-ups

 

3. Cool-down

7:00 EZ

8 cal row

10 second supinated bar hang

 

4. Accessory

Tabata

1st tabata = Banded hammer curls

2nd tabata = banded tricep extensions

*8:00 total 

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