The Foundry Printers Row, The Foundry Union Station – Extra Credit
Metcon (Calories)
Airdyne
14 Rounds
0:20 at hard effort (95%)
0:40 at easy pace (<50%) Score is total calories
This will suck. But what is worse….the pain of the grind? Or knowing you gave up?
Strength
Bench Press
6 sets of 5 reps, same weight for all sets
– I recommend a 2 minute clock
Bench Press (6 set of 5 reps)
Assistance
– Accumulate 2 minutes of L-Sit
– 100 Hip Extensions
Break up as desired