04.28.17

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)

For Time

800m Run

rest 3:00 min

1000m Row

Rest 3:00 min

400m Run

rest :90s

500m Row

Rest :90s

800m Run

Rest 1:00 min

1000m Row

SKILL/STRENGTH

Hang Power Snatch (1xEMOM8 @ 90%)

Alpha Team Extra Work

Seated Single Arm DB Strict Press

3x 12 (R/L) should be seated flat on floor with legs straight out in front. Tempo 31X1

Strict Alternating Toes To Bar

50

Clean Pull (5×3 @ 100+%)

Wide Stance Good Morning (3×8 *choose moderate weight; tempo 21X1)