MON 01.09.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 Air Squats

10 Lunges

10 Pushups

10 Strict Press

10 Box Dips

10 Box Jumps

10 Lunges

:30 Handstand or Plank Hold

Weightlifting

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

Weighted DIp (Work up to 10RM; 3×10 @ 90% of 10RM)

Follow with 3 sets of ME Kipping Dips

Metcon

Metcon (AMRAP – Rounds)

Wolfpack (Rx)

E4MOM16

200m Row

20 Abmat Situps

30 Wall Balls (14/10)

Alpha Team (Rx+)

E6MOM24

250m Row

15 T2B

30 Wall Balls (20/14)

15 T2B

250m Row
Score = Number of successfully completed rounds

Alpha Team Extra Work

Warm-up (No Measure)

E2MOM20

20ft HSW

6 C2B Pullups

6 Strict HSPU

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

100ft Prowler Push 135/90