05.11.17

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 (No Measure)

WOLFPACK
EMOM20

odd – 15/12 Cal Row

even – 15 KB Swing 53/35

Metcon (No Measure)

ALPHA TEAM
EMOM20

odd – 15/12 Cal Row

even – 15 KB Swing 70/53

SKILL/STRENGTH

Jerks (Begin with PVC – build to a heavy single not max)

We will go over the Power Jerk and Split Jerk.