082520

082520

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

Front Squat

E2MOM, for 16 mins (8 sets) of:

3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Charley Horse (Time)

For time:

50/35 Calories of Assault Bike OR 75/50 Calories of Rowing

25 Front Squats 165#/95#

25 Burpee Box Jump-Overs 24″/20″

Barbell should start from the ground.