100520

100520

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)

Every 90 secs, for 24 mins (4 sets of each):

Station 1 – Single Leg Romanian Deadlift w/ DBs (Left) x 8 reps @ 4011

Station 2 – Single Leg Romanian Deadlift w/ DBs (Right) x 8 reps @ 4011

Station 3 – Barbell Roll-Outs x 10 reps

Station 4 – Bottom’s Up KB Carry x 20m each arm

Single Leg RDL

With 2 Kettle Bells

*Romanian Deadlifts

Bottoms Up Carry

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 mins of:

10 Calories of Assault Bike (or Rowing)

20 Russian Kettlebell Swings 53#/35#