WED 02.08.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

3 Rounds:

10 Cals AB

5 Pushups

Weightlifting

Shoulder Press (3×3)

Push Press (3×3)

Metcon

Metcon (Weight)

AMWeightAP12

10 Ball Over Shoulder*

10 Double KB Weighted Box Stepovers (53/35 to 24/20″)

10 Shoulder to Overhead (135/95)
Choose the weight of your Ball

Score = Total Load

Alpha Team Gymnastics

Warm-up (No Measure)

3 sets of 5 Freestanding HSPU

Alpha Team Extra Work

Metcon (Time)

3 Rounds:

30 Cal Bike

1 Hill Sprint