Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bench Press (3×12/52.5%)

Close Grip Bench Press (3×10/62.5%)

Reverse Grip Bench Press (3×8/72.5%)

Conditioning

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

2×12 CAL

Rest: (90s) between sets