Mission Fitness – cross training
Strength
Deadlift (3×87%, 2×90%, 1×92.5%, 3×90%, 2X92.5%, 1×95% )
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
6 cal row
6 wall balls
8,8|10,10|12,12….. Ect
Rest 2 min
4 Min AMRAP
1 wall walk
20 double under
1,20,2,20,3,20 ect…..
Rest 1 min
1 min AMRAP
Max burpees over the rower