• Ron McKinstray

Wednesday 1/5/19


Warm up Back Squats 5 x 5 @ 80-85% of 1RM Wod 1 k row Then 3,6,9,12,15,12,9,6,3 Devil’s Press & dB lunges 22.5/15 kgs 


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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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