The Foundry Printers Row, The Foundry Union Station – Competitor
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