Mission Fitness – cross training
Strength (6 Rounds for weight)
Backsquat
Every 2 minutes for 6 Rounds:
3-4 Backsquats with a 3 second pause at the bottom
*start around 50% of your 1RM and build if possible
Metcon (5 Rounds for weight)
Every 2:30 for 5 Rounds:
RX+
10 Toes to Ring
5 Man Makers (60/45)
*each round add 1 man maker
RX:
10 Toes to Ring
5 Man Makers (50/35)
*each round add 1 man maker
Scaled:
10 Hanging Knee Raises
5 Man Makers (35/25)
*add 1 man maker every round
Mobility
1 min calf smash (each side)
1 min foam roll hamstrings
1 min barbell quad smash (each side)