01.26.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

Metcon (2 Rounds for time)

Row

2 sets for working time

1200m – rest 1:1

800m – rest 1:1

400m – rest 1:1
total meters equals 4800m

efforts should be :05-:10/500m agv seconds faster than 2k pace