04.14.17

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

Endurance Training

5x 400m w/ 90sec rest btw each effort.

*should be done at 90% effort

SKILL/STRENGTH

Hang Power Snatch (2xEMOM8 @ 80%)

Clean Pull (5×5 @ 95+%)

Alpha Team Extra Work

A)Standing Good Morning

3×8 *choose moderate weight; tempo 21X1

B) DBL KB Front Rack Walking Lunge

3×10 (R/L)

C) Seated Single Arm DB Strict Press

3x 12 (R/L) should be seated flat on floor with legs straight out in front. Tempo 31X1

D) Weighted Situps x100