Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bench Press (3×12/55%)

Close Grip Bench Press (3×10/65%)

Reverse Grip Bench Press (3×8/75%)

Conditioning

Assault/ECHO Bike | Sprint work (2 Rounds for reps)

ME 12,10,8 CAL

Rest: (90s) between sets