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 Deadlift (3×7/65% 1xME/50%) (14m) Conditioning Metcon (5 Rounds for time) Run Sprintwork: CIRCUIT: 5rds5x100m *Rest: 90s between setsRead More