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
SKILL/STRENGTH
Power Clean (1 RM -then- rest 10 minutes)
Power Clean (85% Max Reps in 8 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
WOLFPACK
AMRAP20
20 Burpee Box Jumps 24/20
20 Pullups
20 Squat Cleans 95/65
Metcon (AMRAP – Rounds and Reps)
ALPHA TEAM
AMRAP20
20 Burpee Box Jump Overs 24/20
20 CTB Pullups
20 Squat Cleans 135/95
