Mission Fitness – cross training

Bench Press (Weight)

20 minutes to work on 5 x 4 building if possible

**starting around 65% of your 1RPM

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

RX+

21 Push Ups

15 Russian KBS (53/44)

9 Weighted DB Abmat Situps (50/40)

RX

21 Push Ups

15 Russian KBS (44/35)

9 Weighted DB Abmat Situps (40/35)

Scaled

21 Pushups

15 Russian KBS (35/26)

9 Weighted DB Abmat Situps (35/25)