Mission Fitness – cross training
Strength
Pull-Ups
Strict Pull Ups
3×85%, 2×87%, 1×89%
Metcon
Metcon (Time)
4 RFT
20/15 calorie row
15 pull ups|15 ring rows
40 double under | 60 single under
this is a perfect time for everyone to get practice on kipping|butterfly. Those that are using bands you make sure you are using your hips to get chin to the bar