Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bench Press (EMOM | 8rds)

Min 1-4: 4 reps

Min 5-8: 6 reps

*WT: Max Effort

*Transition: (3m)

Metcon

Metcon (4 Rounds for reps)

Circuit: (4rds)

ME/60s Pistol Squat L/R=2

ME/60s DB Push Press 50/35#

ME/60s WTd Stepup 24/20″ L/R=2

ME/60s Vup

*Rest 60s after each Rd.