Mission Fitness – cross training

Accessory Work (6 Rounds for weight)

6 Rounds:
5 Close Grip Barbell Curl (start with an empty bar and build if possible)
5 Reverse Grip Barbell Curls
10 Banded Lat Pull Down
*rest as needed*

Endurance Test (Time)

1 Mile Run for Time (vested if possible)
-rest 2 minutes-
400 meter sprint no vest

Mobility
12 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)