The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
3 rounds
20/16 cal echo bike or 25/20 cal assault bike
100’ front rack walking lunges 2×50/35#
-rest 5 min
3 rounds
20/16 echo or 25/20 assault bike
15 DB front squats 2×50/35#
Metcon (No Measure)
If time:
3 sets-
20 med ball hanging knee raises
20 L/R oblique hip touches
1 min face down ghd hold
10-20 single arm KB deadlifts R/L