WORKOUT OF THE DAY

Strength & Conditioning – Fri, Jan 20

The Factory Strength and Conditioning – Strength & Conditioning

FULL SEND FRIDAY (Time)

For Time:

90 GHD Sit Ups

12 Rope Climbs

150 Wall Balls (20/14) (10’/9’)

Scale-

70 ghdsu or 70-90 ab mat sit ups

8 rope climbs or 12 ground up progressions

100 wall balls

Front Squat (Tempo Front Squat
4×4 @ 60,65,75,80%

*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 Seconds Down, 2 Second Pause at the bottom)

**Tempo:

3 Seconds Down,

2 Second Pause at the bottom

EXPLODE UP!!

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