• Ron McKinstray

Bank Holiday Monday Options


Option 1 - Murph

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

Wear a weighted vest if you have one

Option 2 -

Run 600 m

then

seven rounds of:

5 pull-ups

10 push-ups

15 squats

then

Run 600 m

THEN

EMOM : ten rounds of each

Even : 14/10 cals row

Odd : 10 push press (50/35)


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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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