• Ron McKinstray

"Simples" & Barbell Club


250 m row - 10 sit-ups

250 m row - 10 push-ups

250 m row - 10 squats

250 m row - 10 pull-ups

250 m row - 10 box steps

1050 m run

10 box steps - 250 m row

10 pull-ups - 250 m row

10 squats - 250 m row

10 push-ups -250 m row

10 sit-ups -250 m row

Barbell Club

Shoulder Press, Push Press, Push Jerk

Warm up then technique


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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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