101520

101520

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

Bench Press

E2MOM, for 10 mins (5 sets):

Bench Press x 5 reps @ 20X1

E3MOM, for 6 mins (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon (AMRAP – Rounds)

EMOM for 20 mins (4 sets of each):

Minute 1 – 18/12 Calories of Assault Bike OR 15/10 Calorie Row

Minute 2 – 12 Toes to Bar

Minute 3 – 10 Stationary Dips

Minute 4 – 15 Push-Ups

Minute 5 – Rest