• Ron McKinstray

Monday Triple

  1. 10 reps of : cals, OHS, push-ups alternating in a pair (20/15)

  2. 4 x 250 m row with 90 seconds rest

  3. 12 min max rep shoulder press, pause or put the bar down, 30 double unders/singles


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Sunday Strength

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps *decrease weight 12-15 mins: 5 reps *decrease weight WOD 10 min AMRAP

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