05.03.17

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
Nasty Girl

3 rounds for time:

50 Air Squats

7 Muscle Ups

10 Hang Power Clean 135/95

Metcon (Time)

WOLFPACK
3 rounds for time:

50 Air Squats

7 Pullups and 7 Dips

10 Hang Power Cleans 95/65

SKILL/STRENGTH

Bench Press (Bench Press Work up to Heavy Single; 3×1@90%)

Alpha Team Extra Work

Metcon (Time)

Row

3000m @80%

500m @ slow pace

1000m @ Max Effort