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!!
