04.05.17

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: Chin Ups 3×12

B: Strict Dips 3×12

Metcon

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP12

18x ABMAT Situps

15x Hang Squat Cleans 65/35

12x Lateral Box Jump/Step overs

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP12

18x GHD Situps

15x Hang Squat Clean 95/65

12x Lateral Box Jump overs

Weightlifting

Bench Press (3xEMOM8 @ 65%)

Power Jerk (Behind the Neck) (8×3 @ 70%; rest :60sec btw efforts)

Bodyweight Workout

Metcon (Time)

50 Burpees for Time