GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #144

July 20, 2019

1. Warm-up
7:00

10 cal bike

10 ring rows

10 Russian swings

 

2. Workout
Team of 2
20 AMRAP *break up as needed
50 Cal bike
500ft Sand bag bear hug carry, 150/100
12 legless Rope climb

 

3. Cool-down
7:00 EZ
8 cal bike

8 lateral lef swings (each)

 

4. Accessory

100 banded bicep curls

100 banded tricep extensions

100 banded face-pulls

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