The Factory Strength and Conditioning – Strength & Conditioning
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