• Ron McKinstray

Saturday Sizzler


1000 m time trial row

5 minutes rest

14 DB deadlift

14 Alt DB shoulder press

(22.5/15 kgs)

5 minutes rest

1000 m time trial row


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Sunday Strength

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps *decrease weight 12-15 mins: 5 reps *decrease weight WOD 10 min AMRAP

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