• Ron McKinstray

"Groundhog"


0-4 minutes - work

4-6 minutes - rest

6-14 minutes - work

14-18 minutes - rest

18-30 minutes - work

20/17 cals

10 OHS (35/25)

20 KBS

10 burpees

20 push press (35/25)

10 front squat

20 HR push-ups

10 hang cleans

20 sit-ups

Work through each round from the beginning and record reps

Each round therefore starts with calorie row


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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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