• Ron McKinstray

Monday


45 secs on 45 secs rest 1. Row 2. HSPU / shoulder press 3. Pull-ups / J pull-ups Four rounds for max reps Then AMRAP 12 minutes 10 push press 60/40 6 bar over burpees 10/8 calories 


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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