08.23.17

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)

ALPHA TEAM
5 rds for time:

25ft HSW

50ft Farmers Walk *heavy

8/6 Ring Muscle Ups

8 SHSPU

rest 1:1

Metcon (Time)

WOLFPACK
5 rds for time:

25ft Bear Crawl

50ft Farmers Walk * heavy

8 Dips

8 Push-Ups

rest 1:1

Gymnastics

Rope Climb Practice!!

Metcon (Time)

ALPHA TEAM
20 Rope Climbs

Alpha Team Extra Work

A1: Single Leg Good Morning (4×8)

4x 8 (4R/4L) @ 30-40% of 1RM CJ; rest as needed

A2: Strict Dips (4×8)

Strict Dips

4×8 @ 40X1 tempo; weighted if possible

A3: Banded Lat Pull Downs (4×15)

Banded Lat Pulldowns

4×15 @ 30X0