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BUILD 12/20/2017

Posted on by dafactoryadmin

Da Factory Training – Functional Bodybuilding


Warm-up (No Measure)

Sweat 4 Rounds

5 Cal Bike: Legs Only

2 Cal Bike: Arms Only

Muscle Activation

Warm-up (No Measure)

2 Rounds

12 Turkish get ups (6l+6r)

6 Burpees


Metcon (Weight)

Double squat wall ball shot – 4 Sets X 10 Reps

Elevated legs ring rows – 4 Sets X 8 Reps
Use moderate – heavy weight for wall ball. Use maximum elevation while ensuring form for ring row


Metcon (Weight)

Hanging leg lifts

In-place DB farmers lunges
Rep Scheme: 5 Sets X 6 Reps (X 2 Lunges). Use moderate weight for lunges

Metcon (Weight)

Split leg push press

Alternating toe touches
Rep Scheme: 4 Sets X 6 Reps Each Side. Use medium weight barbell

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