06.08.17

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

SKILL/STRENGTH

Front Squat (1 RM -then- rest 10 minutes)

Front Squat (85% AMRAP8)

Metcon

Metcon (Time)

WOLFPACK
800 meter run

30 Clean and Jerks 135/95

800 meter run

Metcon (Time)

ALPHA TEAM
1 mile run

30 Clean and Jerks 225/135

1 mile run