Mission Fitness – cross training
Bench Press (Every 2:30 follow the rep scheme
0:00 – 2:30 – 21 reps
2:30 – 5:00 – 18 reps
5:00 – 7:30 – 15 reps
7:30 – 10:00 -12 reps
***should be building each set. All sets should be picking a weight
to go unbroken
)
Metcon (Time)
For Time:
200 meter run
10 crossovers/
30 DB deadlifts
200 meter run
30 crossovers
25 DB deadlifts
200 meter run
40 crossovers
20 DB Deadlifts
200 meter run
60/40RX+
200 meter run
10 crossovers
30 DB deadlifts
200 meter run
30 crossovers
25 DB deadlifts
200 meter run
40 crossovers
20 DB Deadlifts
200 meter run
60/40#
RX
200 meter run
20 Double Unders
30 DB deadlifts
200 meter run
40 Double Unders
25 DB deadlifts
200 meter run
60 Double Unders
20 DB Deadlifts
200 meter run
50/35#
Scaled
200 meter run
40 Single Unders
30 DB deadlifts
200 meter run
80 Single Unders
25 DB deadlifts
200 meter run
120 Single Unders
20 DB Deadlifts
200 meter run
35/25#