Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Back Rack Reverse Lunge (4×12/50% | E2m15s)

*Alternating Reps | L/R=2

Accessory

Arnold Press (3xME/45s | 3rds)

* Rest: (45s) Between sets

* MW (Athlete Choice)

* SA (Alternating Reps)

Conditioning

Calisthenics Strength Circuit

Metcon (4 Rounds for reps)

CIRCUIT: 40/20 | 4rds

HSPU or Ring Dip

Pistol Squat or Wtd SL Box Squat

BMU or WG Pullup

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

Rx+: Vest: 20/14#