WED 03.15.17

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

Front Squat (Work up to 90% for 1; then drop set 2×2 @ -10Kg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP9

10 Wall Balls

10 Pullups

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

100′ Bear Crawl

100′ Crab Walk

100′ Hopping bear crawl

100′ Crab Walk

Metcon (AMRAP – Reps)

EMOM x5

20′ HS Walk

-into-

EMOMx5

6 Strict HSPU

Metcon (Distance)

ROW – 30 min TT

Clean (Clean work up to heavy clean; 2×2 @ 90% of Heavy )