09.16.17

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

Alpha Team Extra Work

Metcon (Time)

ALPHA TEAM
6 working sets @ 80-85% effort

10 lateral box Jumps 24/20

10 DL @ 185/125

200m Run

5/3 Muscle Ups

10 DB Push Press 50/30

rest 3:00 minutes

Power Snatch (5xEMOM12 @ 50-60%)