The Foundry Union Station – NC45
Warm-up
Warm-up (No Measure)
Start w/ 200m Run
then…
250/150m Row
then…
2 ROUNDS…
25ft High Knees
25ft Butt Kickers
10 Leg Swings/leg
Strength
Warm-up (No Measure)
3 SETS
:30 Side Plank (R)
30 Russian Twists
:30 Side Plank (L)
30 Russian Twists
-Rest 1:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
-Rest 2:00-
1000/750m Row
-Rest 2:00-
800m Run