• Ron McKinstray

Monday Madness


20 minute AMRAP 

200 m

10 sit-ups 

21 push-press (50/35)

200 m 10 sit-ups 15 push-press (50/35) 

200 m 10 sit-ups 9 push-press (50/35) 

Start at the beginning and try and get as many rounds as possible 


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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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