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The Foundry Printers Row, The Foundry Union Station – Competitor

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Gymnastics

MU drills –

Hollow rocks 6 rounds :20 ON, :40 OFF

Lying transition drills 6×2

OTM 7

1-5 MU

Assistance

6×3 weighted kb squat jumps

Back squats

10,10,20 reps – aiming for 20RM. Use first 2 sets to gauge weight, adjust for final set

Yolk walks

Build weight for 10m carries. 12 sets

Back Squat (10,10,20 reps )

Metcon

Metcon (Time)

2 rounds

– 800m run

– 25 Russian kb swings 70/53

– 15 ring dips