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Da Factory Training – Home WOD


Metcon (No Measure)

30 sec Work / 10 Sec Rest / 30 sec rest between rounds

3 Rounds:

Sumo Deadlift to Sumo Squat

Sumo Squat Pulse

Sumo Squat hold with calf raises

3 Rounds:

Squat + Lunge (R)

Squat + Lunge (L)

Lateral Step up + High Knee (R)

Lateral Step up + High Knee (L)

Finisher (3 Rounds – 20 sec work, no rest between movements/20 sec rest between rounds)

Squat Hold

Lunge Hold (R)

Lunge Hold (L)

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