Blue Ridge Fitness – CrossTraining

Warm-up

Superset

15s Rest between exercises

45s Rest between sets

Bent Over Row (3xME/60s)

Weighted Hollow Body Flutter Kick (3xME/60s)

Rest: (3m)

Superset

15s Rest between exercises

45s Rest between sets

Back Rack Reverse Lunge (3xME/60s)

Reverse Hypers (3xME/60s)

Conditioning

Metcon (3 Rounds for reps)

Circuit | 45/15 | 3rds

Max CAL Row

ME WallBall Shot 20/14#

Max CAL Bike

ME K2E