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.