MON 02.27.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

2 Rounds:

10 Banded Good Mornings

:30 Couch Stretch Each leg

10 Side to Side Lunges

:30 Bottom of the Squat

10 KBS

Weightlifting

Metcon

Metcon (Time)

Wolfpack (Rx)

4 Rounds for Time:

5 Push Jerk 135/95

10 Burpees

– rest 3 mins –

3 Rounds:

50 Abmat sit-ups

25/20 Cal row

10 Deadlifts 205/145

Alpha Team (Rx+)

5 Rounds for Time:

5 Push Jerk 205/155

10 Burpees

– rest 3 mins –

4 Rounds:

30 GHD sit-ups

25/20 Cal AB

10 Deadlifts 315/225

Alpha Team Extra Work

Metcon (Time)

10x500m Row

– Rest 1:00 between –