Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bent Over Row (4×4/80%)

(7m)

Deadlift (4×4/MW)

(11m)

Transition: (3m)

Gymnastics

Ring Strict Pullup (3xME/60s)

Rest: (60s) between each set

Cossak Squat (3xME/60s)

Rest: (60s) Between sets