Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Back Squat (4×11/50% | E2m15s)

Accessory

Dumbell Skull Crushers (3x45s/ME | 3Rds)

WT: MW (Athlete Choice)

Rest: (45s) Between sets

Metcon

Metcon (3 Rounds for reps)

CIRCUIT: 60s | 3rds

Max CAL Row

Pike PU

WBS 20/14#

Ring Row
Rx+:

PPU: HSPU

RR: Pullup