GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go Fro Broke #157

August 5, 2019

1. Warm-up
3 rounds

50 single-unders

15 ring rows

5 muscle snatch into OHS

 

2. Workout
4 rounds for time of:
400-m run
3 legless rope climbs
7 snatches, 185/135

 

3. Cool-down
7:00 Easy

10 cal bike

10 bar kips

 

4. Accessory

4 x 10 suitcase deadlifts (2 second negatives)

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