Blue Ridge Fitness – CrossTraining

Warm-up

Superset

Rest 15s between exercises

Rest 90s between sets

Deadlift (4xME/75s)

WT: 55%

Med-Ball Pushup (4xME/60s)

Side Plank Raise (4xME/45s | 2L/2R)

*Transition: (4m)

Metcon

Metcon (10 Rounds for time)

Assault Sprintwork 10rds

ME/10s

*Rest: (60s) each set