Bring a friend day!!!

The Factory Strength and Conditioning – Strength & Conditioning

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Bench Press (5×3 @ 80%)

Front Rack Lunge (5×8 (4/4) each leg )

-increase weights every round if possible

-stay consistent and don’t fail. Balance may be a limiting factor

Metcon (Time)

RX-

27-21-15-9

Wall balls 20/14#

V ups

Burpees

Gold-

21-15-12-9

Silver-

18-15-12-9