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
