05.10.17

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)

WOLFPACK
3 rds for time

15x S2O 95/65

30 Cal Row

Metcon (Time)

ALPHA TEAM
3 rds for time

15x S2O 135/95

30 Cal Assault Bike

SKILL/STRENGTH

Bench Press (5RM)

Bench Press (2×5 @ 90%)

Front Squat (3 RM)

Front Squat (2×3 @ 90%)

Alpha Team Extra Work

Metcon (AMRAP – Reps)

EMOM20

odd – 15/12 Cal Row

even – 15 KB Swing 70/53

Deficit Deadlifts (work up to 5RM; 2×5 @ 80%)