091720

091720

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 (No Measure)

Three sets of:

L-Seated DB Presses x 8 reps @ 2011

Rest 45 secs

Weighted Strict Pull-Up x 8 reps @ 1111

Rest 45 secs

Bent-over DB Reverse Flies x 10-12 reps

Rest 45 secs

Barbell Rollouts x 8-10 reps @ 3011

Rest 45 secs

L-Seated Dumbbell Press

Weighted Pull-ups

Bent-Over DB Reverse Flies

Metcon (Time)

For time:

30/20 Calories of Assault Bike

20 Strict Handstand Push-Ups

30 Push-Ups

40 DB Push Presses 35#/25#

30/20 Calories of Assault Bike