Mission Fitness – cross training
Deadlift (Weight)
15 min to establish new 1 Rep Max Deadlift
METCON (AMRAP – Rounds and Reps)
Rx+
10 Min AMRAP:
1-3-5-7-9…..
Power Cleans (115/80)
Front Squats (115/80)
Lateral Burpees Over the Bar
Rx
10 Min AMRAP
1-3-5-7-9…
Power Cleans (95/75)
Front Squats (95/75)
Lateral Burpees Over the Bar
Scaled
10 Min AMRAP
1-3-5-7-9…..
Power Cleans (75/55)
Front Squats (75/55)
Burpee Over Bar
Mobility
1 min Lacrosse Ball on Hamstrings (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back