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