Mission Fitness – cross training
Strength (Weight)
Backsquat
20 mins to work on:
5 x 5 tempo + hold back squat
(3 second tempo down + 2 second pause in the hole)
Starting around 65% of your 1 RPM and building
Metcon (Time)
12 min CAP
Rx+
12-9-6
Thrusters
(135/115)
12-18-24
Cal Row
Rx
12-9-6
Thrusters
(115/95)
12-18-24
Cal Row
Scaled
12-9-6
Thrusters
(95/75)
12-18-24
Cal Row