The Factory Strength and Conditioning – Strength & Conditioning
Back Squat (5×2 @ 85% )
-2 min rest between sets-
Metcon (Time)
21-15-9
Thrusters (43/30)
Bar Facing Burpees
Chest to Bar Pull Ups
Gold-
Chin over bar pull ups or banded chedt to bar
Silver-
15-12-9
Jumping pull ups
Metcon (Time)
Accessories
3-4 Sets
12 Double Kettlebell Front Rack Lateral Step Ups (6/leg)
24 Kettlebell rows