11
Jan
2021
2021
011121
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 18 mins (3 sets of each):
Station 1 – Single-Leg Romanian Deadlifts w/ single KB x 8 reps @ 3011 (Left Leg)
Station 2 – Single-Leg Romanian Deadlifts w/ single KB x 8 reps @ 3011 (Right Leg)
Station 3 – Glute Bridges x 8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps @ 1010
Single Leg RDL
Glute Bridges
Metcon (3 Rounds for time)
Every 5 mins, for 15 mins (3 sets) for times:
25/18 Calories of Assault Bike OR 400/300m Row
15 DB Burpee Box Step-Overs 24″/20″ 35#/25#