2020
090320
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 (5 Rounds for time)
Every 6 mins, for 30 mins (5 sets):
18/12 Calories of Assault Bike
10 Burpee Box Jump-Overs 24/20
200m Run
20 Single-Arm DB Overhead Walking Lunges* 35#/25#
*Switch arms after 10 reps
Metcon (No Measure)
(OPTIONAL) BOOTY FINISHER!
Three sets of:
Banded Lunges* x 12 reps each leg
Rest 30 secs
Barbell Glute Bridges x 60 secs (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 secs
Rest 1-2 minutes
*Tie the band to the rig at knee height, the band should pull your knee towards the rig and you should be pulling your knee away from the rig to activate the Glute Medius while lunging.
