• Ron McKinstray

Tick Tock


“Tick Tock” 45 seconds on / 45 seconds off Station 1 : muscle ups or burpee pull-ups Station 2 : handstand walk or barbell SP Station 3 : L sits or bench dips Three rounds 3 mins on 1 mins off. Four rounds 3 Hang Power Clean (60/40) 6 push press or jerk 9 front squat Then max cals row.  


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Tuesday 24/11/2020

For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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