06.01.17

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
3 Rounds:

100 DU

20 Hand-Release Push-Ups

15 Knees to Elbow

Metcon (Time)

ALPHA TEAM
3 Rounds:

50 DU

20 HSPU

15 TTB

Weightlifting

Snatch (6×2 at 50-60%)

Practice the snatch (full and/or power) light to medium weight