Mission Fitness – cross training
Strength (4 Rounds for weight)
4 sets
150 ft Single Arm Dumbbell Carry (down the gym on one arm back on the opposite arm)
-rest 1 minute between sets-
METCON (Weight)
RX
12 Min EMOM- work until 50 sec
Minute 1: Medicine Ball Cleans (20/14)
Minute 2: Bentover Row (95/75)
Scaled
12 Min EMOM – work until 50 sec
Minute 1: Medicine Ball Cleans (14/10)
Minute 2: Bentover Row (75/65)