Thursday isnt friday #keepgrinding

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

40-30-20-10

Alternating Dumbbell snatches (70/50)

Ghd sit ups

-rest 5 min-

40-30-20-10

Kettlebell swings green/yellow

Ab mat sit ups
Gold:

Scale weights

Half ghds ROM

Silver:

Scale weights

Half the number of reps and ghd ROM