The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
3 rounds
30 alternating single leg squats
30 ghd sit ups
10 ring muscle ups
Gold:
20/20/10 rmu progressions (ground or box)
Silver:
30 single leg squats to bench
30 ab mat sit ups w/med ball
10 ring dips with bands
Metcon (Time)
5 sets
Bike sprints
15/12 cal bike sprints
-rest 2 min each round-