Mission Fitness – cross training
Strength
Bench Press (2×5, 2×4)
Rest :30 sec after each set
:30 sec of push ups
*Build on the bench if possible, the push ups will get hard*
Rest as needed between sets
Metcon
Metcon (Time)
21-15-9
Pull ups
Calorie bike*
Rest 3 min
21-15-9
Toes to bar
Calorie skier*
18-12-6 *Calories for ladies*