Workout cross training – Mon, Apr 10

Mission Fitness – cross training

Strength (10 Rounds for weight)

Pressing Complex
EMOM 10 minutes:
1 Strict Press + 2 Push Press
*starting around 50% of your 1RM Strict Press and building if it feels good

METCON (AMRAP – Rounds and Reps)

In Teams of 3:
20 Minute AMRAP
P1: 10/8 Calorie Echo Bike
P2: 10/8 Calorie Row
P3: 10/8 Calorie Ski
15 – 50 ft Single Arm Farmer Carry (60/40)(50/35)(35/25)
**carry 25ft one arm then switch arms coming back
**all partners start on different machines at the same time
When all calories are completed by all partners, team will then chip away at the carries. If teams only 2 people they will split the calories on the 3rd machine.
Accessory:
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)