GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #167

August 16, 2019

1. Warm-up
3 rounds
1:00 Bike
10 ring kips

10 pause goblet squats

 

2. Metcon
50 cal bike
30 Wall-balls, 30/20
10 strict muscle-ups
10 kipping muslce-ups
30 wall balls, 30/20
50 cal bike

 

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

 

4. Accessory
4 x 10 Strict chin-up
*3 second negatives

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