- Ron McKinstray
The Basics
200 m - 10 wall squats
200 m - 10 pull-ups/C2B
200 m - 10 sit-ups/ T2B
200 m - push-ups/HSPU
200 m - SDHP
THREE ROUNDS FOR TIME
QUALITY MATTERS
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See AllPart 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim