04.20.17

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

Recovery Thursday

6x100m Rowling

Try to row where the meters stop right at 100m. You have to complete full ROM on the rower. For every meter you are off complete 2 burpees.

ROMWOD

Metcon

Metcon (Time)

WOLFPACK
75 TTB/ V-Ups/ ABMAT Situps

*EMOMx3 Snatches @ 135/95 or 95/65