The Factory Strength and Conditioning – Strength & Conditioning
Tempo back squats (4×3 @ 65,70,75,75%)
Tempo- @ 65,70,75,75%
3 down
2 hold
3 up
Metcon (AMRAP – Rounds and Reps)
10 min amrap
25′ db walking lunge 2×50/35#
5 strict hspu
-DB held on shoulders or by side.
-work to get on the wall and upside down
Metcon (Calories)
Bike progression
3 sets
30/24 cal fast, 1 min easy backwards
10/8 cal fast, 1 min easy backwards
-rest 2 min between sets-