08.15.17

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 (AMRAP – Reps)

ALPHA TEAM
For overall Reps:

AMRAP10

12/10 Cal Bike

8 BBJO 24/20

6 KB Swings 70/53

rest 5 minutes

AMRAP10

10 TTB

10 DB Push Press 50/30

10 Burpees

rest 5 minutes

AMRAP10

7 Hang Power Clean 135/95

9 Push Ups

11 Box Jumps 24/20

Metcon (AMRAP – Reps)

WOLFPACK
For overall Reps

AMRAP10

12/10 Cal Row

8 Burpees over the Rower 24/20

6 KB Swings 53/35

rest 5 minutes

AMRAP10

7 Hang Power Clean 95/65

9 Push Ups

11 Box Jumps 24/20

rest 5 minutes

AMRAP10

10 ABMAT Situps

10 Push Press 75/55

10 Burpees