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
800m Run
-then-
3 Rounds:
24 Push Press 65/35#
6 Pullups
6 Dips
-then-
800m Run
Metcon (Time)
ALPHA TEAM
For time:
800m Run
-then-
3 Rounds:
24 Push Press 95/65#
6 Bar Muscle Ups
-then-
800m Run
SKILL/STRENGTH
Snatch (work up to heavy snatch, then 3×2 @ 80%)
Strict Press
Work up to heavy single; then perform Max effort set @ 85 of 1RM @ a 3111 tempo
