GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Featured Posts

Go For Broke #174

August 26, 2019

1. Warm-up
3 rounds

50 single-unders

10/10 Single arm Russian KB swings

20 second bar hang

 

2. Workout
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups
Women: two 35-lb. DBs for C&J, one for pull-ups
Men: two 50-lb. DBs for C&J, one for pull-ups

 

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

 

4. Accessory

3 super sets

10/10 Single arm DB high pulls

20 banded pull aparts

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