Blue Ridge Fitness – CrossTraining

Warm-up

Superset

15s Rest between exercises

60s Rest between sets

Front Rack Forward Lunge (4xME/45s Alternating Reps (L/R=1))

WT: Athlete Choice

Ring Dips (4xME/45s)

Transition: (3m)

Metcon

Metcon (AMRAP – Reps)

(10m)

SL Burpee

*2 Bar Muscle up EMOM
SLB: Alternating Reps (L/R=2)