The Foundry Union Station – Rx+ Accessory
A. CONDITIONING
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
2:00 Cal Row
1:30 TTB
1:00 Alt. DB Snatch (50/35)
-Rest 2:00 b/t Sets-
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:20 Bike (Workout Pace!)
16 Shoulder Taps
8 Forward Lunges
6 Up-Downs
Workout
Metcon (Time)
EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
Score is your slowest round!
Optional Finisher
Warm-up (No Measure)
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs
*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed