05.08.17

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 (5 Rounds for time)

ROW
3x 300

rest 1:1

600m

rest 1:1

900

rest 1:1

*goal is to stay 1:40/2:00 min 500m pace

SKILL/STRENGTH

Back Squat (5RM)

Back Squat (2×5 at 85%)

Power Clean and Jerk (6×3 @ 70-80%)

Alpha Team Extra Work

Weighted Back Extensions (3×15 *use barbell)

Strict Chin Ups (3xAMAP)