04.26.17

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
AMRAP16

6 Hand Release Push-ups

12 Russian KB Swings

18 Box Jump *step down

48 Single Unders

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP16

6 SHSPU

12 Single Arm Russian KB Swings 70/53 (6R/6L)

18 Box Jump *step down

24 Double Unders

SKILL/STRENGTH

Bench Press (1xEMOM8 @ 90%)

Behind the Neck Power Jerk (5×1 @ 90%; rest :60sec btw efforts)

Alpha Team Extra Work

Bent Over DB Row (3×8; tempo 31X1; moderate to heavy weight *add 5-1)

Metcon (12 Rounds for time)

Prowler Sprints
8x 60yd sprints; rest :45s btw efforts @ 1/3 BW

4x 40 yds sprints; rest :30s btw efforts