Blue Ridge Fitness – CrossTraining

Warm-up

Superset

15s Rest between exercises

45s Rest between sets

Bent Over Row (3xME/60s)

Jumping Air-Squat (3xME/60s)

Rest: (3m)

Superset

15s Rest between exercises

45s Rest between sets

Back Rack Reverse Lunge (3xME/60s)

Strict Pull Up (3xME/60s)

Rest: (3m)

Gymnastics

Hollow Rocks (100)

100 HR for time

CAP: (4m)