The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
50/40 cal row or bike
40 ghd sit ups
30 chest to bar pull ups
20 burpees over dumbbell
100ft single arm over head walking lunges (down and back twice) (70/50#)
-rest 5 min-
100ft single arm over head walking lunges
20 burpees over the dumbbell
30 chest to bar pull ups
40 ghd sit ups
50/40 cal row or bike
