Blue Ridge Fitness – HDS-Hybrid Athlete Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Squats (5/3/2/1/1) 5 Sets building to one rep max. 2 Mins rest between sets. Front Rack walking lunges 5 Sets of 20 walking lunges holding weight in front rack position. 90 Seconds rest...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 07 DL/MW (Deadlift) O: ME/30s HSPU (Handstand Pushup)*Record WT> in “Notes” *5m Transition Metcon Metcon (Time) 22-16-10 HPS (Hang Power Snatch) 95/65# PP (PushPress) 95/65#Rx+: WT: 115/75# *50% of weaker liftRead More