07.24.17

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 (6 Rounds for reps)

ALPHA TEAM
DL / Bench EMOM

E3MOM18

5x DL @ 80%

5x Bench Press @ 80% *use a 31X1 tempo for all reps

Metcon (6 Rounds for reps)

WOLFPACK
E3MOM18

5xDeadlift

5xPushups

*deadlift weight should

be challenging!

Endurance Training

Metcon (Time)

Run

3 sets of:

4x 400m @ 80% effort

rest :50s btw reps

-rest 4:00 min btw sets-

Alpha Team Extra Work

Metcon (No Measure)

5 rds NFT

7x Strict Chin Ups

7x Strict Ring Dips

1:00 DBL KB Front Rack Isometric Hold

*heavy as possible 50ft of walking lunges