05.22.17

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
6 rounds:

18 Wall-balls 14/10

15 Power Hang Snatches @65/35

12 Cal Row

-rest 2 mins b/t rounds-

Metcon (Time)

ALPHA TEAM
6 rounds:

18 Wall-balls 20/14

15 Power Snatches @95/65

12 Cal Assault Bike

-rest 2 mins b/t rounds-