Mission Fitness – cross training
Strength (Weight)
15 mins to work on Bench Press 5 x 3
**Starting around 60% of your 1 RM and build
**Targeting around 85 – 90% if feels good
Metcon (Time)
40 cal row
-rest 2 mins-
30 cal Row
-rest 1min-
20 cal row
-rest 30 seconds
10 cal row(all out sprint)
**goal is to each set of calories increase your pace. By last set of 10 you should be on an all out sprint.