09.20.17

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 (No Measure)

ALPHA TEAM
5 rds NFT

30 weighted double Unders

6/4 BMU

15 GHD situps

50ft HSW

Assault Cals 15/12

Metcon (Time)

WOLFPACK
5 rds For Time

50 single unders

10 Pull-ups

15 ABMAT Sit-ups

50ft Bear Crawl

250m row