The Foundry Union Station – Open Gym

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A: (18.03.25) Total movement flow (No Measure)

10 rounds not for time:

10 calories bike or row

10 air squats

10 push ups

10 Core (sit ups, v-ups, hollow rocks, tuck ups, toe crunches, ghd sit ups, superman, ghd hip or back extension, etc.)

focus on quality movement and sustainable pace.

Rest, Recovery, Mobility

use ROMWOD or do mobility focusing on legs and shoulders for at least 10 minutes.