04.25.17

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 (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP30

200m Run

3/2 Rope Climbs or 6/4 Pull to Standing

21 ABMAT Situps

15 Back Squats 95/65

9 Push Ups

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP30

200m Run

3/2 LLRC

21 GHD Situps

15 Back Squats 135/95

9 Bench Press 225/145

SKILL/STRENGTH

Power Cleans (5×1 @90%; rest :60s btw sets)

Alpha Team Extra Work

Metcon (Time)

For time

50 DB Box Step Overs 20”

50/35 50 Burpees