GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #163

August 13, 2019

1. Warm-up
3 rounds

5 yoga push-ups

10 alternating cossack squats

20m overhead DB carry/each arm

 

2. Workout

10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters, 45/30
Rest 30 seconds

 

3. Cool-down

7:00 

10 cal bike

10 bar kips

 

4. Accessory

KB Front Rack/Farmer KB carry (One arm is in the front rack. The other is at your side)

3 x 100m (switch positions at 50m)

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