Mission Fitness – cross training

Strength

Back Squat (5×4)

All sets at 80% of 1RM

Metcon

Metcon (No Measure)

21 MIN EMOM

Minute 1: 12 TTB/18 v ups/12 toes to ring

Minute 2: 12-15 cal row

Minute 3: 40 seconds plate pinch hold