Blue Ridge Fitness – CrossTraining

Warm-up

Superset

15s Rest between exercises

90s Rest between sets

Back Squat (4xME/75s)

WT: 55%

Strict-Chinup (4xME/60s)

Hollow Rocks (4xME/45s)

Metcon

Metcon (AMRAP – Reps)

(7m)

G2OH 135/95#

*5 Squat Thrust EMOM