Blue Ridge Fitness – CrossTraining

Warm-up

Superset

Shoulder Press (4xME/60s)

Dumbell-Upright Row (4xME/60s)

Double-Unders (4xME/60s)

(4m)

Metcon

Metcon (Time)

10,9,8,7,6,5

Lateral Plate G2OH L/R=2

OH Stepup 24/20″ L/R=2

Then:

100 Wtd Flutter L/R=1
WT: 35/25#

CAP: (10m)