TUE 02.28.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Weightlifting

Alternate between the following

A1: Bench Press (10×3 @ 80%)

Rest :60s between sets

A2: Hang Power Clean (5×10 @ 60-70% of 1RM)

Metcon

Metcon (6 Rounds for time)

Wolfpack (Rx)

6 Working Sets for Time:

7 Pull-ups

7 Lateral Box Jumpovers (24/20)

200m Sprint

Rest 2:30

Alpha Team (Rx+)

6 Working Sets for Time:

7 Deadlifts (315/225)

7 Chest to Bar Pull-ups

7 Lateral Box Jumpovers (30/24)

200m Sprint

Rest 2:30

Alpha Team Gymnastics

Warm-up (No Measure)

EMOM x 10

2 Muscle up w/ towel between heels – :05 Low dip support hold

Rest 5:00

E: 90s x 10:

3/2 Msucle Ups

20 Double Unders