Mission Fitness – cross training
Strength (Weight)
Backsquat
15 minutes to build to a heavy 3 reps
**rest 1-2 minutes between sets. starting around 50% of your 1RM
Partner Metcon (Time)
RX
800 m Run
50 Kettlebell Swings (53/35) (split)
600m Run
35 Kettlebell Swings (53/35) (split)(53/35)
400m Run
20 Kettlebell Swings (53/35)
200m Run
Scaled
800m Run
50 Kettlebell Swings (35/25)(split)
600m Run
35 Kettlebell Swings (35/25)
400m Run
20 Kettlebell Swings (35/25)
200m Run
Mobility
1 min pigeon stretch right
1 min pigeon stretch left
1 min PVC pass throughs and head through the window