27
Oct
2020
2020
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