Mission Fitness – cross training

Deadlift (Weight)

Deadlift
– Build to a heavy Single (10-12 minutes)
1 X 5 = 50% of 1 rep max
1 X 4 = 65% of 1 rep max
1 X 3 = 75% of 1 rep max
1 X 2 = 85% of 1 rep max
1 X 1 = 90 – 95% of 1 rep max

* Rest a little longer than normal between sets when you reach heavier weights *

METCON (6 Rounds for time)

RX:
For time (15-minute cap)
6 sets
100ft Sandbag Carry (150/75)
20 Box Jumps (24/20)
Scaled:
For time(15-minute cap)
6 sets
100ft Sandbag Carry (75/50)
15 Box Jumps or Step ups (20/14)

Mobility:
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretches against wall (each side)
1 min foam roll upper back