Mission Fitness – cross training
Strength (Weight)
20 Minutes to work on: Backsquat Week 4
1 x 8 – 60 – 65% of your 1RPM
1 x 6 – 70 – 75% of your 1RPM
1 x 4 – 80 – 85% of your 1RPM
1 x 2 – 90 – 95% of your 1RPM
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
RX+
4…6…8…10…etc
Toes to bar
Front squat
Cals Bike 6/3
(135/115)
RX
4…6…8…10…etc
Toes to bar
Front squat
Cals Bike 6/3
(115/95)
Scaled
4…6…8…10…etc
Toes to bar
Front Squat
Cals Bike 6/3
(95/75)