• Ron McKinstray

Tuesday


5-10 mins Technique/practice Push Press, pull-ups, ring rows Then 20 push press (60/40 kgs) Max weighted pull-ups in time remaining (Sub ring rows) 3 minute rounds 3 minute recovery Reduce pull-up weight each round

Five rounds


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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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