04.13.17

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

Metcon

Metcon (3 Rounds for distance)

Row
3x 8 min efforts w/ descending rest

4 min rest after set 1

2 min rest after set 2

*keep distance consistent

Cool Down

ROMWOD