Hard work Monday’s

The Factory Strength and Conditioning – Strength & Conditioning

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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