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012621

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)

Three sets of:

DB Bench Press x 10 reps

immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60 secs

Single Arm Bent Over Row x 6 reps each arm @ 21X0

Rest 90 secs

DB Bench Press

Single Arm Bent Over Row

Metcon (3 Rounds for time)

Every 6 mins, for 18 mins (3 sets) for times:

500m Row

20/15 Calories of Assault Bike

15 DB Box Step-Overs (50#/35#; 24″/20″)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.