Mission Fitness – cross training
Accessory Work (4 Rounds for weight)
15 mins to work on
4 x 12 Single Arm bent over DB Rows(12-R/12-L)
4 x 10 Banded Lat Pull Downs
***150 ft framers carry after completing both Bent Over Rows and Pull downs.
Metcon (5 Rounds for reps)
Every 90 seconds for 5 rounds
RX+
8 strict pullups
10 slam balls
***remaining time max Vups
RX
10 kipping pullups
10 slam balls
***remaining time max Vups
Scaled
12 Ring Rows
10 slam balls
***remaining time max alt leg vups