• Ron McKinstray

"Murder Mystery"


7 minutes ON

21-18-15-12-9-6-3 reps of:

KBS and HR push-ups (24/16kgs)

3 minutes recovery

7 minutes ON

21-18-15-12-9-6-3 reps of:

T2B and sit-ups

3 minutes recovery

10 minutes ON

21-18-15-12-9-6-3 reps of:

Calorie row and DB Push Press (22.5/15kgs)


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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