Mission Fitness – cross training
Strength
Front Squat (3×87% 2×90% 1×92.5%
3×90% 2×92.5 1×95%)
Metcon (6 Rounds for reps)
6 sets
1:00 min ON 90 Sec Rest
8|5calorie bike sprint
Seconds remaining: max double dumbbell hang squat cleans (Rx 50/35#, Sc 35/25#)
*goal is to finish the bike right about :30 seconds*