Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×6/70%1xME/50%) Alternating Reps Conditioning Metcon (6 Rounds for time) Sledwork: CIRCUIT: 6rds6x25m (Prowler) High-side 225/135# *Rest: 75s between setsRead More