Mission Fitness – cross training

Metcon (No Measure)

30 min EMOM:

Min 1: 8 Pistol Squats

Min 2: 10 / 8 Calories Bike

Min 3: 6 Box Jump Over (24 in / 20 in) (20 in / 16 in)

Min 4: 16 V Up

Min 5: 250 m Row

*scaled pistols= pistols to a box or heel elevated pistols

*you should never be working past the :45 sec mark each minute

DB Bicep Curl (3 Rounds for weight)

3 Sets x 10 reps each arm

Rest 1:30