MON 01.02.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Push Press (Work to 5RM; then 3×5 @ 90% of 5RM)

Weighted Pull-ups (Work to 5RM; then 3×5 @ 90% of 5RM)

Alpha Team: Finish with 3xME sets with no weight; rest as needed between sets

Metcon

Metcon (AMRAP – Rounds)

Wolfpack (Rx)

E3MOM15

-10/8 Cal Row

-10 Box Jumps or Step-Ups (24/20)

-10 Jumping Pull-ups

Alpha Team (Rx+)

E5MOM20

-20 Cal Row

-20 Box Jumps (24/20)

-20 Pull-ups

Alpha Team Extra Work

Warm-up (No Measure)

Body Weight Warm Up:

A1: 4×4 Ring T’s

A2: 4×6 Ring Row Flys

A3:4xME Strict Ring Dip

Metcon

Metcon (AMRAP – Rounds)

E2MOM20

1 – 2 mins to complete 500/450m Row

2 – 2 mins to complete 400m Run