WORKOUT OF THE DAY

Broke back Wednesday

The Factory Strength and Conditioning – Strength & Conditioning

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Deadlift (10-8-6-4-2)

Starting at 55% increasing by 5-10%. No fails.

Metcon (Time)

RX-

3 rounds

50 ghd sit ups.

25 hspu

20 alt oh lunge 43/30

Gold-

3 rounds

30 ghd sit ups

15 hspu/25 box hspu

20 alt oh lunge 35/20

Silver-

3 rounds

50 ab mat sit ups

15 hrpu

20 alt lunges no weight
Some options for the over head lunge:

-Use lighter weights to get better positions.

-Do back rack lunges instead with the prescribed weights

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