04.24.17

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)

21-18-15-12-9-6-3

Bar Facing Burpee

Row Cals

Bike Cals

SKILL/STRENGTH

Back Squats (1xEMOM8 @ 90%)

Alpha Team Extra Work

Wide Stance Good Morning (3×8 @ 50-60% of 1RM Squat;)