Friday – HERO

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

“Hollyman”

30 rounds:

5 Wall Balls (20/14) (10’/9′)

3 Handstand Push Ups

1 Power Clean (225/155)

**It doesn’t cost you anything to remember. It cost them everything.

Metcon (No Measure)

SUCCESSories

10 x 5 Back Extensions

*Add weight if possible, slow and controlled reps, squeeze at the top