03.28.17

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

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 High Knee Run x10ea

-Squat Jumps x5

Weightlifting

1 Strict Press + 4 Push Presses (4x working sets @ 60-70% of 1RM CJ)

Metcon

Metcon (Time)

WOLFPACK

Complete for time:

3 Rounds:

15 Calorie Row

10 Bench Presses

Rest 3 min

3 Rounds:

10 OHS

10 Burpee over Box 24/20

Rest 3 min

1 Round

2K Row

50 Wall Balls 14/10

Metcon (Time)

ALPHA TEAM

Complete for time:

5 Rounds:

20 Cal Row

10 Bench Press @ 185/125

Rest 3 min

3 Rounds:

12 OHS 96/65

12 Burpee over Box 24/20

Rest 3 min

1 Round

2K Row

50 Wall Balls

Alpha Team Gymnastics

Prep: 5 Rounds 3 Fast Ring Pull Ups, 3 Muscle Up Negatives. 3 fast ring pull ups

A: 10 Strict MU -into- 20 Ice Cream Maker *spot one another for SMU & ICE Cream Makers – help support