WORKOUT OF THE DAY

Hump day happiness #Wednesday

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

Row/ski 1500/1250m

63 kettlebell swings @ blue/yellow

36 pull ups

Row/ski 1000/800m

42 kettlebell swings @ blue/yellow

24 pull ups

Row/ski 500/400m

21 kettlebell swings

12 pull ups
Swings are American so fully locked out and in control.

Metcon (Time)

2 sets

30-20-10

Cal bike

DB overhead squats @ 70/50

-rest 4 min-

30-20-10

Cal bike

DB bench press @ 2×50/35#

-rest 4 min-
Take your rest go right into the following sets.

Work on getting mobility for the DB ohs. It’s a tough movement but even if we scale the weight and/or depth we can still work on this movement

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