GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #161

August 9, 2019

1. Warm-up
3 rounds
1:00 bike

20 alt shoulder taps

6 one-arm thrusters/each arm

 

2. Workout
Ringer 1 and 2
For Time:
30-20-10
Cal Bike
Toes to rings
Rest 3:00
For Time:
15-10-5
Burpee to rings
OHS, 135/95

 

3. Cool-down
5:00 easy bike, run, or row

 

4. Accessory

4 sets 

12 single arm DB row/each

20 banded pull-aparts

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