08.14.17 – NEW YOU DAY 10

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Thruster

Demo and practice 3 Thrusters.

Overhead Squats (No Measure)

Weightlifting

Overhead Squat (5×3)

EMOM5

Metcon

NEW YOU – DAY 10 (Time)

CASH IN – 500m Row

21-15-9

Thrusters 65/45

Bent Over Rows 65/45

CASH OUT- 400m Run

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps