GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #149

July 26, 2019

1. Warm-up
3 rounds

1:00 bike

5 sumo inch-worms

10 hollow rocks

20 second barbell overhead hold

 

2. Workout
Every 3:00 x 4
30/24 cal bike
MAX hang squat clean and jerk, 95/65

 

3. Cool-down
7:00

8 cal bike

8 squat thoracic extensions

 

4. Accessory

3 sets

20 Lat pull downs (pause at chest)

10 Dumbbell preacher curls

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