Blue Ridge Fitness – CrossTraining

Warm-up

Superset

10s Rest between exercises

30s Rest between sets

Bent Over Row (5xME/30s)

WT: Athlete Choice

Alternating MB Toe-Tap (5xME/30s)

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(15m)

50 Vup (Buy-in)

Then:

12 S2OH 95/65#

10 Box Jump

8 Russian Twist 24/16kg L/R=1