• Ron McKinstray

Monday


1000 m Row 20 DB Burpee & Push Press 3 Rounds For Time Scaled version 500 m Row 10 DB Burpee & Push Press 20 min AMRAP  

Men 17.5 - 22.5 kg Ladies 10 - 15 kg 


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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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