Mission Fitness – cross training
Metcon (No Measure)
Every 4 min x5
24/18 calorie bike
8 back squats 50% or something moderate
*take the bike in smooth pace and unbroken back squats, looking to work max 3;00 each round*
Metcon (No Measure)
4 sets for quality:
15 banded bicep curls
5 chin ups
8/8 single arm dumbbell row