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  • Ron McKinstray
    • Sep 29, 2018
    • 1 min read

Saturday Session


Saturday Session 20 min Amrap a 250 m row 20 KBs 24/16 15 DB bench press 22.5/15 Optional bonus Message ball hanging knee lifts 


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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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