EliteFit Cross-Training – NSF – Alamogordo Strength Training
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NSF
Stretch for 5 min.
WARM UP:
2 min. of jump rope
20x front rack lunges (barbell only)
2 min. of jump rope
10x pause back squat (barbell only)
STRENGTH:
Pause Back Squat:
10 rounds – every 2min. perform:
2x back squat with a 3 sec. pause. Work up to a max for the day.
STAMINA:
100x plate step ups
100x 4 count Mt. Climbers
Over head barbell walks (135lbs / 95lbs)
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps of:
– 2 arm kettlebell clean and press
– Hand stand push ups.
DURABILTY:
800m run
Yoga mobility drills.
