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The Factory Strength and Conditioning – Strength & Conditioning

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Bench Press

5 x 1 @ 60, 70, 80, 90, 100%

Front Rack Lunge

6, 4, 2, 2, 2 increasing as sets decrease in reps

Metcon (AMRAP – Rounds)

Partner Throwdown Friday

AMRAP 20

1 Rope Climb

10 Push Ups

25′ Walking Lunge

Wear a weight vest (20/14 lb)

-alternate rounds with partner (or 1:1 rest)