07.31.17

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
800m Run

-into-

4 Rounds of:

10 Pullups

10 Pushups

10 Situps

10 Air Squats

-into-

800m Run

Metcon (Time)

ALPHA TEAM
1 mile Run

-into-

3 rds of Barbara:

20 Pullups

30 pushups

40 situps

50 air squats

-into-

1 mile Run

Weightlifting

Deadlift (6×2 @ 85-90%)

*drop bar from top, reset and pull w/ speed; rest as needed btw sets

Bench Press (6×2 @ 85-90%; rest as needed btw sets)

Alpha Team Extra Work

Metcon (No Measure)

3 rds not for time

100ft Farmers Carry Heavy as possible

100 ft Lunges with kettle bell in front rack position

10 strict TTB