Mission Fitness – cross training

Metcon (Time)

30 min Time Cap

Rx:

5 sets:

500 m Row ( easy pace)

200 m Row (moderate pace)

200 m Row (fast)

:45 sec Hollow Body Hold

Rest 1 min

Scaled:

4 sets:

500 m Row ( easy pace)

200 m Row (moderate pace)

200 m Row (fast pace)

:30 sec Hollow Body Hold

Rest 1 min

Accessory Work (3 Rounds for weight)

3 sets:

15 Barbell Bicep Curl

10/10 DB Tricep Extensions