06.21.17

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (Time)

WOLFPACK
20 Pull to Standing

*EMOM perform 5 burpees

**Start w/ 5 burpees

Metcon (Time)

ALPHA TEAM
15/12 Rope Climbs

*EMOM perform 7 Burpees

**start w/ 7 burpees

Weightlifting

Split Jerk (4×4 *use btw 70-80% of 1RM; rest as needed)

*2 second pause in the dip

Front Squats (5×2 @ 75-85% of 1RM; @ 2211 Tempo; rest as needed )

Alpha Team Extra Work

1: DB Single Arm Upright Row (3×8 *each arm @ 31X1 tempo; rest as needed btw set)

2: DBL DB Overhead Walk (3x 100ft *as heavy as possible to stay UB)

Metcon (Time)

4 Rounds for Time
50yd Prowler *all out effort @ 1/2 BW

25 DBall over shoulders

25 DB Thrusters 50/35

Rest 2:00 min