04.18.17

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)

ALPHA TEAM
4 rounds for time:

500m Row

10 Left Arm suitcase Deadlift 70/53

60m Left arm suitcase carry 70/53

60m Left arm suitecase OVH Carry 70/53

10 Right Arm suitcase Deadlift 70/53

60m Right arm suitcase carry 70/53

60m Right arm suitecase OVH Carry 70/53

10x Strict Toes To Bar

Metcon (Time)

WOLFPACK
4 rounds for time:

500m Row

10 Left Arm suitcase Deadlift 53/35

60m Left arm suitcase carry 53/35

60m Left arm suitecase OVH Carry 53/35

10 Right Arm suitcase Deadlift 53/35

60m Right arm suitcase carry 53/35

60m Right arm suitecase OVH Carry 53/35

10x ABMAT Sit-ups