The Foundry Union Station – Foundry 45
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
IN TEAMS OF 2…
2 ROUNDS (P1 is the pacer, P2 performs reps of rope until P1 finishes round)
Partner 1…
20 Alternating V-Ups → 15 Kip Swings
10 Lunges → 10 Step Ups
5/5 Filly Presses → 5/5 Filly Lunge
Partner 2…
Single Unders → Double Unders
Strength
Metcon (3 Rounds for weight)
3 SETS
50′ Filly Lunge (25′ R / 25′ L)
10/10 Single DB Front Rack Step-ups (24/20)
-1:30 Rest b/t Sets-
Workout
Metcon (Time)
FOR TIME
9-12-15-18-21*
Alt. DB Snatch (50/35)
Toes to Bar
*25 Double Unders b/t Rounds.