TUE 03.14.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Power Clean (E :90 for 10 rounds)

Wolfpack:

2 Power Cleans @ Heavy Weight

Alpha Team:

2 Power Cleans 275/205

2 Legless Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP18

18x KB Snatches 53/35

36x Double Unders

18x Box Jump Overs 20”

36x Cal Row

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

3 Rounds

10 HS Shoulder Shrugs

5 Tempo Dips

*deeper each time

Metcon (AMRAP – Reps)

2:00 OH Double KB Hold

-Into-

EMOMx 6

10 Kipping HSPU