• Ron McKinstray

Monday 8/4/19


Rowing drills 4 x 25 technical strokes 4-8-12-16-20-24 WBS & DB bench press (ahap)


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Tuesday 15/06/21

“RINSE IN REVERSE” AMRAP IN 10 MINUTES: INCREASE REPS BY 2 AFTER EACH ROUND 2 – 4 – 6 – 8 REPS ETC. DISK GTOH KBS DISK WAITER LUNGES KB SDHP DISK PRESS UPS KB GOBLET SQUATS WEIGHTS DISK (20/15KG) KETT