04.21.17

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)

WOLFPACK
3 rounds:

200m run

18 DB Snatch 55/35

-rest 1 minute-

3 Rounds:

20 Cal Row

15 ABMAT Situps

-rest 1 minute-

3 Rounds:

20 Wall Balls 20/14

80 Single Unders

Metcon (Time)

ALPHA TEAM
3 rounds:

200m run

18 DB Snatch 70/55

-rest 1 minute-

3 Rounds:

20 Cal AB

15 Toes to Bar

-rest 1 minute-

3 Rounds:

20 Wall Balls 30/20

40 Double Unders

Alpha Team Gymnastics

7 rounds:

25′ HS Walk

5 L-Pullups

Alpha Team Extra Work

ROW:

4x600m w/1 minute rest

2x300m w/30 second rest

2x500m w/45 second rest

2x300m w/30 second rest