12 Feb2015 mespiritu 0Workout of the Day NSF EliteFit Cross-Training – NSF – Alamogordo Strength Training View Public Whiteboard NSF Stretch for 5 min. WARM UP: 2 min. of jump rope 20x front rack lunges (barbell only) 2 min. of jump rope 10x pause back squat (barbell only) STRENGTH: Pause Back Squat: 10 rounds – every 2min. perform: 2x back squat with a 3 sec. pause. Work up to a max for the day. STAMINA: 100x plate step ups 100x 4 count Mt. Climbers Over head barbell walks (135lbs / 95lbs) WORK CAPACITY: 10-9-8-7-6-5-4-3-2-1 reps of: – 2 arm kettlebell clean and press – Hand stand push ups. DURABILTY: 800m run Yoga mobility drills.