06.10.17

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

Gymnastics

ALPHA TEAM (1 Max Effort Set (then, rest 5 minutes))

Muscle Ups

Metcon (Time)

30 Muscle Ups

WOLFPACK (1 Max Effort Set (then, rest 5 minutes))

Pullups

Metcon (Time)

30 Pullups

Metcon

Metcon (Time)

1000 meter row TT

Alpha Team Extra Work

Strict HSPU (Max Effort SHSPU (Then, rest 5 minutes))

Metcon (Time)

30 Kipping HSPU