Workout cross training – Fri, May 3

Mission Fitness – cross training

Strength (5 Rounds for weight)

15 mins to work on

5 x 3 Strict Press

Starting around 70% of your 1 rep max and building each set

Metcon (Time)

RX+

30-24-18-12-6

Calorie Row

15-12-9-6-3

DBs Shoulder to Over Head(60s/45s)

20 Crossovers after each round

RX

30-24-18-12-6

Calorie Row

15-12-9-6-3

DBs Shoulder to Over Head(50s/35s)

30 DUS after each round

Scaled

30-24-18-12-6

Calorie Row

15-12-9-6-3

DBs Shoulder to Over Head(20s/15s)

40 Single Unders after each round