Finish the fight #Friday

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

RX-

Partner Throwdown Friday

50/40 Calorie Echo Bike

50 Front Squats (185/125)

50/40 Calorie Echo Bike

100 GHD Sit Ups

50/40 Calorie Echo Bike

50 Overhead Squats (135/95)

50/40 Calorie Echo Bike

Gold-

Partner Throwdown Friday

40/30 Calorie Echo Bike

35 Front Squats

40/30 Calorie Echo Bike

60 GHD Sit Ups or 100 ab mat sit ups

40/30 Calorie Echo Bike

45 Overhead Squats ( can use a bench or ball)

40/30 Calorie Echo Bike

Silver-

Partner Throwdown Friday

40/30 Calorie Echo Bike

35 Front Squats (bar)

40/30 Calorie Echo Bike

60 ab mat sit ups

40/30 Calorie Echo Bike

45 Overhead Squats ( can use a bench or ball/ pvc or bar)

40/30 Calorie Echo Bike