THU 01.12.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Burgener Warm-up

Weightlifting

1 Power Snatch + 2 Hang Squat Snatch (Every :90 for 8 Rounds)

Metcon

Metcon (AMRAP – Rounds)

Wolfpack (Rx)

EMOM for 24 Minutes:

Min 1: 10/8 AB Cals

Min 2: 2/1 Rope Climbs

Min 3: 50′ Bear Crawl

Min 4: 10 Pull-ups

Min 5: Max Effort Abmat Situps

Min 6: Rest

Alpha Team Extra Work

20 mins Mobility

30 mins Active Recovery