GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go Fro Broke #155

August 2, 2019

1. Warm-up
3 rounds
10 lateral box step ups each side

8 eccentric ankle dorsiflexion each side

6 waiter front squat each side

 

2. Workout
3 rounds for time
12 Front squats, 155/105
12 BBJO, 24/20
Rest 5:00 and repeat

 

3. Cool-down
7:00

8 cal bike

8 lateral  leg swings

 

4. Accessory

150 standing low banded rows 

*tough band but close to failure each set

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