05.02.17

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)

ALPHA TEAM
White

5 rounds for time of:

3 Rope Climbs-15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates 45#/25#

400m Run

Metcon (Time)

WOLFPACK
5 rounds for time of:

3 Pull to Standing w/Rope

10 ABMAT Situps or V-Ups

21 Walking Lunges

400m Run