Announcements
Tuesday Fourth of July 8 AM class only
This week’s 5:15 AM class is canceledl
Mission Fitness – cross training
Strength (5 Rounds for weight)
Every 90 seconds for 5 rounds
3 Front squats
***Starting around 60% of your 1 RM and building if feels good
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
RX+
15/10 calorie row
15 Vups
150ft DBs farmers carry
(70s/50s)
RX
15/10 calorie row
15 Vups
150ft DBs farmers carry
(60s/50s)
Scaled
15/10 calorie row
14 Alt Vups or 15 Abmat situps
150ft DBs farmers carry
(50s/35s)
Mobility
1 min Foam Roll lats
1 min Foam roll Hamstrings
1 min Foam roll lower back
1min each side couch stretch