07.20.17

Greenbrier Fitness – Class

REST DAY

Warm-up

ON YOUR OWN

*Athletes try to come in a couple of minutes early to start the 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

Endurance Training

Metcon (Time)

ROW
2k row @ -:05s PR pace

Rest 1:1

1k row @ PR 2k pace

Rest 1:2

500m row @ +:05-:10s PR 2k pace