Blue Ridge Fitness – CrossTraining

Warm-up

Superset

Bent Over Row (5xME/30s)

WT: Athlete Choice

Weighted Hollow Body Flutter Kick (5xME/30s)

WT: Athlete Choice

Transition: (3m)

Metcon

Metcon (3 Rounds for reps)

Every 75s | 3rds

ME/45s Calorie Row

ME/45s Thruster 95/65#

ME/45s Box Jump 24/20′

ME/45s AKS 32/20kg

*75s Rest between rds
TSTR: 40% of 1RM