GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #179

August 31, 2019

1. Warm-up
3 rounds

1:00 Bike

10 PVC pass throughs 

10 Russian KB swings

20 second handstand hold

 

2. Workout

Team of 2
25:00 AMRAP *alternate movements

15 cal bike

12 HSPU

12 Hang Dual KB clean, 50/35

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory

3 sets

10 DB bench press (Heavy)

into

20 DB bench press (Light)

Rest 1:30 between sets

THEN

Finish with 100 banded pull-aparts 

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