06.14.17

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 for time:

30 Cal Row

12 Thrusters 95/65

Metcon (Time)

ALPHA TEAM
3 rds for time

30 Cal Bike

12 Thrusters 135/95

SKILL/STRENGTH

Split Jerk (5×3 *use btw 65-75% of 1RM)

**3 sec pause in the dip!

Front Squat (4×3 @ 70-80% of 1RM; @ 2211 Tempo)

Alpha Team Extra Work

DB Single Arm Row (3×8 @ 31X1 tempo)

DB Single Arm Bench Press (3×8 *each arm @ 31X1 tempo)