Mission Fitness – cross training

Strength (Weight)

15 minutes to work on

Close Grip Bench Press

Rep scheme of 5,4,3,2,1

(control decent and slight pause at the bottom)

***1-2 minute rest between rest.

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

RX+

6 hang sandbag to shoulder

12 DB floor press

30 Cross overs

(100/75)(60/50)

RX

6 hang sandbag to shoulder

12 DB floor press

40 Double unders

(75/50)(50/40)

Scaled

6 hang sandbag to shoulder

12 DB floor press

50 Single unders

(50/30)(35/25)

(taken from the hang to the shoulder and back to the hang)