05.31.17

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 (Time)

Chipper
For Time:

200m Run

15 Deadlifts RX(225/155) SCALED(155/135)

200m Run

50 Double unders (100 SU)

400m Run

50 Double unders (100 SU)

200 m Run

15 Deadlifts

200m Run

SKILL/STRENGTH

Power Clean (Power Clean 6×2 @ 85%; rest :60s btw sets)