The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
5 sets
21 cal row or ski
11 burppe box jump overs @ 24/20″
15 cal row or ski
11 burpee box jump overs @ 24/20″
9 cal row or ski
-rest 3 min between sets-
Box front squat (4×3 @ 60,65,70,75%)
Use a box to sit on.
Parallel to just below parallel depth
Dont let the front rack drop
Keep your core very tight
