• Ron McKinstray

Monday 14/1/19


The Gradient Chipper

300 m Row 15 kbs 300 m Row 15 kbs 15 push ups 300 m Row 15 kbs 15 push ups 15 kb squats 300 m Row 15 kbs 15 push ups 15 kbs squats 15 db push press 300 m Row 15 kbs 15 push ups 15 kbs squats 15 db push press 15 burpees 


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Saturday 28/11/20

4:00 ON / 1:30 OFF X 6 25 / 21 Cal Row 12 DB Push Press (22.5/15) 4 BMU or 8 C2B or 12 Pull ups *Max Burpee Box Jump Overs in remaining time

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