The Factory Strength and Conditioning – Strength & Conditioning
Shoulder Press (Establish a 10 rep max )
Reduce 15% for 10-15 reps
Reduce 25% for 15-20 reps
Bench Press (Establish 10 rep max )
Metcon (Time)
10 rounds
10 DB bench press 2×50/35#
10 toes to bar/GHD sit ups
*odd rounds do toes to bar
*even rounds do ghds