Competition week!!! Time to grind

The Factory Strength and Conditioning – Strength & Conditioning

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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-