Freaky ass friday

The Factory Strength and Conditioning – Strength & Conditioning

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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-