The Factory Strength and Conditioning – Strength & Conditioning
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
