Mission Fitness – cross training
Strength (Weight)
Strict Press – 20 mins to work on
-10 mins to build up to 90%-
then
1 set at 75% of your 1RM for Max reps
-Rest 3mins –
1 set at 65% of your 1RM for Max reps
-Rest 3 mins-
1 set at 55% of your 1RM for Max reps
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
RX+
Partner A
15/12 Calories Bike
10 Deadlifts (185/155)
8 lateral burpees over bar
Partner B
Holds Sandbag (125/100)
RX
Partner A
15/12 Calories Bike
10 Deadlifts (155/11355)
8 lateral burpees over bar
Partner B
Holds Sandbag (100/75)
Scaled
Partner A
15/12 Calories Bike
10 Deadlifts (115/95)
8 lateral burpees over bar(may stepover)
Partner B
Holds Sandbag(75/50)