05.09.17

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

Endurance Training

Metcon (Time)

Run
2x 800m w/ 3 min rest @ 90+% effort

Metcon

Metcon (AMRAP – Reps)

WOLFPACK
EMOM20

odd – 5/3 pull-ups and 5/3 dips

even – 7 Box Jumps 30/24

Metcon (AMRAP – Reps)

ALPHA TEAM
EMOM20

odd – 5/3 Muscle ups

even – 7 Box Jumps 36/30

Alpha Team Extra Work

Metcon (Time)

For Time
300 Double Unders *EMOM 7x burpees