05.13.17

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)

Metcon #1
3 rounds:

15 Power Clean and Jerks @ 50%

2:00 min max row for distance *goal 600m/500m

rest 2:00 min

-After the 3 rounds, rest for 5 minutes.

Metcon (Time)

Metcon #2
3 rounds:

15 S2O @ 50%

2:00 min max Burpee \CTB Pullups *20/16 goals

rest 2:00 min