04.15.17

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 (Time)

Saturday Work for Time
1 Mile Run

-rest 5 min-

3 rds

100m Farmers Carry 70/53

60m Prowler Push 1/2 BW

-Rest 5 min-

1k Row

50 Wall Balls

30 Burpees