Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Pendlay Row (8×3/80% | E75s)

Transition: (3m)

Metcon

Metcon (3 Rounds for reps)

Sprint Work | Circuit | 30/60 | 3rds

ERG

BIKE (Upper Only)

Jump Rope

Bike (Lower)
Stagger Heats