Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Back Rack Reverse Lunge (4×10/55% | E2m15s)

*Alternating Reps | L/R=2

Accessory

Arnold Press (3xME/40s | 3rds)

* Rest: (40s) Between sets

* MW (Athlete Choice)

* SA (Alternating Reps)

Conditioning

Calisthenics Strength Circuit

Metcon (4 Rounds for reps)

CIRCUIT: 40/20 | 4rds

WG Pushup

Pistol Squat (L/R)

Strict Chin-up

*Athlete Choice
*Athlete can choose 1776 movement or choose rest station.

Rx+: Vest: 20/14#