06.07.17

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

Endurance Training

Metcon (Time)

WOLFPACK
Row 50 Calories

Metcon (Time)

ALPHA TEAM
Assault Bike:

50 Calories

Metcon

Metcon (Time)

WOLFPACK
21-15-9

Push Press 95/65

Dips

Push Ups

Metcon (Time)

ALPHA TEAM
21-15-9

SHSPU

Ring Dips

Push Ups