Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Close Stance Deadlift (4×8/70%)

(14m)

Transitoin: (4m)

Conditioning

Metcon (5 Rounds for time)

SPRINTWORK:

50m Run

*Rest: (60s)

100m Run

Rest: (90s)

200m Run

*Rest: (2m)

300m Run

*Rest: (2m30s)

400m Run