The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Calories)
Bike progression
3 sets-
5 rounds
20/16 cal fast—60 seconds easy
*no rest between rounds
**2 min rest between sets
Metcon (Time)
5 rounds
15/12 cal row
15 box jump overs 24/20″
15 deadlifts @ 102/70k
Front rack lunges (3×20 (altenating) )
Increasing each round as possible