12 Jan2015 mespiritu 0Workout of the Day NSF 011315EliteFit Cross-Training – NSF – Alamogordo Strength Training View Public Whiteboard Warm up (No Measure) ROM Drills, Box Breathing. 4 rounds – 50X double unders, 10X plate over head lunges, 10X ring push ups, 30 sec. hand stand hold. Strength Strength Overhead walking lunge: 5 rounds – every 3 minutes, performs a 10m overhead walking lunge. Build up to a max for the day. Stamina Stamina Chipper, not timed: 30X Zercher squats, 15 box jumps at your max height, 80X sledge hammer strikes. Work Capacity Work Capacity 8 rounds – every 3 min. complete: 400m run 10X push press (95lb, 65lb) 3 muscle up Durability Durability Yoga mobility drills.