Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bench Press (3×12/57.5%)

Close Grip Bench Press (3×10/67.5%)

Reverse Grip Bench Press (3×8/77.5%)

Conditioning

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

ME 12,10,8,6 CAL

Rest: (90s) between sets