Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Shoulder Press (4×8/65% | EOMOM)

Metcon

Metcon (5 Rounds for reps)

CIRCUIT: 30/30 | 5rds

2 RDL + 1 Upright Row

2 DB Pushup + 2 Renegade Row

2 Front Squat + 1 Shoulder Press

2 Lunge + 1 Hammer Curl
WT: Athlete Choice

Rx+: Body Armor/Vest/RuK 20/14#

*Add wts to “Notes”