The Foundry Union Station – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES*
WITH A PARTNER…
20 Cal. Bike
20 Air Squats
20 Hollow Rocks
20 Push-Ups
*One partner works, one partner rests. Athletes can split the work in any way. Get as far as you can.
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 10 MINUTES
P1 – 10 Wall Balls + 10 Med. Ball Alt. Reverse Lunges
P2 – Plate Gun Hold
-Rest 2:00 b/t AMRAPs-
AMRAP x 6 MINUTES
P1 – 12 Tuck-Ups + 6 Up-Downs
P2 – Overhead Plate Hold
*Partner 1 completes 1 full round of the designated work, while partner 2 performs the given static hold. Once partner 1 is finished, partners switch.