Mission Fitness – cross training
Strength (5 Rounds for weight)
Every 90 sec for 5 Rounds:
3 Strict Press (building to a heavy set of 3 if possible)
METCON (Time)
15 min Time Cap
RX:
21-15-9-15-21
Calorie Row
42-30-18-30-42
Double Unders
Scaled
21-15-9-15-21
Calorie Row
84-60-36-60-84
Single Unders
Mobility
2 Rounds:
1 min Calf Smash (each side)
1 min Foam Roll Hamstrings
1 min Barbell Quad Smash (each side)