04.19.17

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 (7 Rounds for reps)

WOLFPACK
E4MOM28

10x Box Jumps or Step-Ups *step down every time

12x Dbl KB C&J 35/15

14x ABMAT Situps

16x Jumping Pullups/Ring Rows

Metcon (7 Rounds for reps)

ALPHA TEAM
E4MOM28

10x Box Jumps 24/20 *step down every time

12x Dbl Kb C&J 53/35

14x GHD Situps

16x Pullups

SKILL/STRENGTH

Behind the Neck Power Jerk (6×2 @ 85%; rest 60 secs btw efforts)

Bench Press (2xEMOM8 @ 82%)

Alpha Team Extra Work

Bent Over DB Row ( 3×8; tempo 31X1; moderate to heavy)

Metcon (Time)

Prowler Sprints
10x 60yd sprints; rest :45s btw efforts @ 1/3 BW