The Factory Strength and Conditioning – Strength & Conditioning
Group Warmup (10-15 min) (No Measure)
General Warmup:
Rowing + Bowling = Rowling!
Rowling (3x):
Set rower up in meters
Try to land on 100m exactly
*For every meter you row over/under 100m…burpees!
Example: if my monitor stops at 108m, I have to do 8 burpees
Specific Warmup (1x):
3 Way Banded Rig Lat Stretch (:30s each way)
10 Banded Pull Aparts
10 Banded Facepulls
5 Inch Worms + Push Up
Long Chipper (Time)
500m Row
30 Bench Press
( 84/57kg)
1000m Row
20 Bench Press
2000m Row
10 Bench Press
[30:00 cap]
Scaling:
Reduce barbell weight, meters or reps as needed
Weight: scale to 55-60% of 1RM BP
Row: 250m, 500m, 1000m
Bench: 15-30, 10-20, 5-10 reps
*Can sub barbell bench for DB bench
