Mission Fitness – cross training

Metcon (Checkmark)

Cardio Conditioning

Teams of 2(both work at the same time)

4 x 3:30

20 cal row

15 cal ski

-rest remaining time-

RD1 A will start with Row B. will start with Ski then flip flop

RD2 B will start with Row A. will start with Ski then flip flop

Etc.. Etc

Accessory Work (4 Rounds for weight)

Accessory

4 sets

10 KB Good mornings

10/10 banded side lunges