Blue Ridge Fitness – CrossTraining

Warm-up

Superset

10s Rest between exercises

75s Rest between sets

Back Squat (4xME/60s)

WT:(60%)

Pull-ups (4xME/45s)

Double-Unders (4xME/30s)

Metcon

Metcon (Time)

10,8,6,4,2

KB Hang Squat Clean 24/16kg

Ring Musclep