Mission Fitness – cross training
Cardio Conditioning (Checkmark)
3:00 x 5 Rounds = 15 Minutes
30 Seconds of work 30 seconds of rest
Minutes 0 – 3: Max Sandbag Carry Sprints(25ft Rig to the wall and back)
Minutes 3 – 6: Max Crossovers/DUS/SUS
Minutes 6 – 9: Max SandBag Hold (30 secs)
Minutes 9 – 12: Max Mountain Climbers
Minutes 12 – 15: Max Shuttle Sprints (25ft Rig to the wall and back)
Accessory Work (Weight)
4 x 12
Banded PVC Pipe lat pull down
Incline DB Rows
Plate Raises(plate from your hip to overhead)(25/15)(15/10) Should be light