05.06.17

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
OMAR

For time:

10 Thrusters, 95/65 lbs

15 Burpees (Bar Facing)

20 Thrusters, 95/65 lbs

25 Burpees (Bar Facing)

30 Thrusters, 95/65 lbs

35 Burpees (Bar Facing)

Metcon (Time)

WOLFPACK
For Time:

10 Thrusters, 65/35 lbs

15 Burpees (Bar Facing)

20 Thrusters, 65/35 lbs

25 Burpees (Bar Facing)

30 Thrusters, 65/35 lbs

35 Burpees (Bar Facing)

Alpha Team Extra Work

Metcon (Time)

For Time

15 Rope Climbs

45 GHD Situps

30 Power Clean and Jerks 115/85