The Factory Strength and Conditioning – Strength & Conditioning
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