04.12.17

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

SKILL/STRENGTH

Power Jerk Behind the Neck (8×2 @ 80%; rest 60 secs btw efforts)

Bench Press (2xEMOM8 @ 75%)

Metcon

Metcon (AMRAP – Reps)

WOLFPACK
E2MOM10

8 knee-ups/v-ups

12 Power Cleans 95/55

15 Wall Balls 14/10

Metcon (AMRAP – Reps)

ALPHA TEAM
E2MOM10

8 TTB

12 Power clean 115/75

15 Wall Balls 20/14

Alpha Team Extra Work

Bent Over DB Row

3×8; tempo 31X1; moderate to heavy weight *add 5-10#s from last weeks sets

DBL Kneeling Curl to Press 3×8