Mission Fitness – cross training
Strength (4 Rounds for weight)
4 Rounds
5 Barbell Bent over Rows(3 second hold at the top) (Building each round if possible)
10 Scapular pulls
Metcon (8 Rounds for weight)
Tabata
8 Rounds 20 secs on / 10 off
Vups or Alt Vups
Box Jumps
Slam Balls
DB Hold(70/50)(60/40)(50/35)