WORKOUT OF THE DAY

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The Factory Strength and Conditioning – Strength & Conditioning

Lunges/GHDs (3 Rounds for time)

50’ Back Rack Walking Lunge (84/57)

25 GHD Sit Ups

50’ Back Rack Walking Lunge (84/57) -rest 2 min-

25 GHD Sit Ups

50’ Back Rack Walking Lunge

25 GHD Sit Ups

-rest 2 min-

50’ Back Rack Walking Lunge

25 GHD Sit Ups

50’ Back Rack Walking Lunge
6 min cap each set!

Scale to…

-25ft, light weight, empty bar or bodyweight lunges

-10-20 GHDs or abmat situps

AMRAP 12 (AMRAP – Rounds and Reps)

1 Squat Snatch (70/47kg)

3 Clean and Jerks (70/47kg)

30 Double Unders
Scale weights as needed – bothsnatch and clean & jerks should be around 55-60% of your 1RMs for this workout

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