• Ron McKinstray

“What’s your goat”

15-20 minutes 

You pick your “goat”. Warm-up then choose the reps for an on the minute ten round workout with your goat. 

“Timing” - 16 minute AMRAP

18/15 cal row

15 SDHP (42.5/30kgs)

12 box jump

9 pull-ups 


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