GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #143

July 19, 2019

1. Warm-up
4 rounds
1:00 bike

10 alt box step-ups

5 one arm thrusters (each arm)

20 second side plank (each side)

 

2. Workout
3 rounds
15 DB thrusters, 50/35
10 burpee box jump overs, 24/20
Rest 3:00, then
5:00 AMRAP MAX DB step-overs

 

3. Cool-down
7:00 

10 cal row 

10 up-down dogs

 

4. Accessory
Every 2:00 x 5

20 bent over barbell rows 

*go lighter than you might think

 

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