Mission Fitness – cross training
Strength (Weight)
Back Squat – 20 mins to work on
-10 mins to build up to 90%-
then
1 set at 90% of your 1RM for Max reps
-Rest 3mins –
-1 set at 80% of your 1RM for Max reps
-rest 3 mins-
1 set at 70% of your 1RM for Max reps
Metcon (Time)
RX+
25-20-15-10-5
Calorie Row
30 Crossovers after each round
RX
25-20-15-10-5
Calorie Row
50 Dus after each round
Scaled
25-20-15-10-5
Calorie Row
50 Sus after each round