08.28.17

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 working sets at 80-85% effort

Row 300/250

12 DB Thrusters 50/35

Row 300/250

12 CTB pull-ups

Rest 1:1

Metcon (Time)

WOLFPACK
5 working sets at 80-85% effort

200m Run

12 DB Thrusters 25/15

200m Run

12 pull-ups

Rest 1:1

Weightlifting

Sumo Deadlift (4×6)

Sumo Deadlift

4×6 @ moderate weight; tempo 4010; rest as needed btw aets

Close-Grip Bench Press (4×6)

Close Grip Bench Press

4×6 @ moderate weight; tempo 4010; rest as needed btw aets