The Factory Strength and Conditioning – Strength & Conditioning
Bottom up front squats (1+1+1 @70,75,80,85,90,95% of 1RM front squat)
Start with set at the bottom of your squat. Drive out of the bottom with your torso as vertical as possible.
Take a step back and do a 2 second pause front squat and then a regular front squat.
Step back in and lower the to thr hooks.
Be sure to weight down the back with heavy DBs.
DB Seated Z press + :30 max push ups (5-5-5-4-4)
Sit on thr floor eith your legs n knees straight. Hold 3 seconds on shoulders and 3 above your head.
Back rack lunges (5×6+6)
6 total walking lunge step super set with 6 DB bebt over rows
