Blue Ridge Fitness – CrossTraining

Warm-up

Superset

(3 Sets)

15s Rest each movement

45s Rest each set

Shoulder Press (3xME/60s)

Jumping Lunge (3xME/60s L/R=1)

Rest: (3m)

Superset

(3 Sets)

15s Rest each movement

45s Rest each set

Deadlift (3xME/60s)

Pike Push-up (3xME/60s)

Rest: (3m)

Conditioning

Metcon (Time)

100 Vup
CAP: 5m