08.29.17

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
For Overall Time

3 rds

15 Cal Bike

10 “power” Clean and Jerks 115/75

15 HSPU

10 Front Squats 115/75

rest :90s

rest 5 minutes

3 rds

25 Cal Row

25 Burpee over Rower

rest :90s

rest 5 minutes

3 rds

6 DL @ 315/245

8 TTB

5 Bar Muscle Ups

rest :90s

Metcon (Time)

WOLFPACK
For Overall Time

3 rds

25 Cal Row

25 Burpees over Rower

rest :90s

rest 5 minutes

3 rds

6 DL @ medium to heavy weight

8 Knee Raises

5 Pullups

rest :90s

rest 5 minutes

3 rds

15 Cal Bike

10 Power Clean and Jerks 95/65

15 Push Ups

10 Front Squats 95/65

rest :90s