102720

102720

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)

E2MOM, for 18 mins (3 sets of each):

Station 1 – DB Bench Press x 15 reps @ 2111

Station 2 – Bent Over Single-Arm DB/KB Row x 8 reps each @ 21X0

Station 3 – Hollow Hold x 60 secs

DB Bench Press

Single Arm Bent Over Row

Metcon (2 Rounds for reps)

Two sets for max reps of:

90 secs of Assault Bike for Calories

Rest 30 secs

90 secs of Stationary Dips

Rest 30 secs

90 secs of Rowing for Calories

Rest 30 secs

90 secs of Push-Ups

Rest 30 secs