09
Jul
2020
2020
070920
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
30sec Samson Stretch each side
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (Calories)
EMOM, for 30 mins (6 sets):
Station 1 – 16 Alt. Reverse Lunges with Farmer’s Carry
Station 2 – 20 Single-Arm DB Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Station 3 – 16 Box Jump-Overs (24/20 – jump up, step down)
Station 4 – Max Calorie Assault Bike
Station 5 – Rest
Score is total assault bike calories across the 6 sets. A good goal would be 20/15 calories each set!!