05.20.17

Greenbrier Fitness – Class

Competition Day! Let’s Go Wolfpack!

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
For Total Time and Reps

3 rounds:

15 full Snatches @ 40-50% UB

2:00 min max row for calsgoal 40/25

rest 2:00 min

-Rest 5 min-

3 rounds:

15 Front Squats @ 50%

2:00 min max Burpee Pull-ups *12/8 goals

rest 2:00 min

Metcon (Time)

ALPHA TEAM
For Total Time and Reps

3 rounds:

15 full Snatches @ 40-50% UB

2:00 min max bike for calsgoal 40/25

rest 2:00 min

-Rest 5 min-

3 rounds:

15 Front Squats @ 50%

2:00 min max Burpee Muscle Up *12/8 goals

rest 2:00 min