The Factory Strength and Conditioning – Strength & Conditioning
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
