Mission Fitness – cross training
Strength (Weight)
Backsquat
20 Mins to work on
2 X 6 @ 65 – 75%
2 X 4 @ 75 – 85%
1 x 1 @ 90%
1 X 1 @ 95%
**Do not go over 95%
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
RX+
10 Cal Row
10 DB Goblet Squats(60/50)
6 Burpees over DB
***DB must be held by the handled not the head
RX+
10 Cal Row
10 DB Goblet Squats(50/40)
6 Burpees over DB
Scaled
10 Cal Row
10 DB Goblet Squats(50/40)
6 Burpees over DB