WORKOUT OF THE DAY

THURSDAY

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

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