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
Gymnastics
A: EMOM4
5 Strict C2B/ Strict Pull-Ups/ Ring Rows
-then-
EMOM4
5 Rope Pull Ups
-then-
EMOMx4 5 Kipping C2B/ Kipping Pull-ups/ Jumping Pull-ups
Rest 5:00
B: EMOM7
2 Shuttle Sprints 25′ and back
5 C2B/PU/Ring Rows
Metcon
Metcon (Time)
WOLFPACK
10 Rounds:
200m Run
60m Single Arm OVH Walk *Choose your appropriate weight. (odd rounds use right arm and even rounds use left arm)
20 sec Hang from pullup bar (supinated grip)
Metcon (Time)
ALPHA TEAM
10 Rounds:
200m Run
60m Single Arm OVH Walk 70#/53# (odd rounds use right arm and even rounds use left arm)
20sec L Hang from pullup bar (supinated grip)
Bodyweight Workout
Metcon (Time)
50 Situps
3 Rounds:
-10 Dips on Bench or Chair
-10 Walking Lunges
50 Situps
