All I wanna do is zoom-a-zoom-zoom-zoom And a poom-poom, just shake ya rump!!

The Factory Strength and Conditioning – Strength & Conditioning

View Public Whiteboard

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