05.16.17

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 (4 Rounds for time)

All Out Effort
4 sets of:

21x Pullups CTB if you can go UB or in 2 sets w/ 1 sec rest

15x Thrusters 95#/65#

12x Cal Assault Bike

rest 1:4

Rx+ = CTB Pull-ups + 95/65#

Rx = Regular Pull-ups + 95/65#