• Ron McKinstray

Thursday 23/5/19


7 mins ON 3 mins OFF A. 3 T2B / HKR, 6 pull-ups , 9 push-ups 9 mins ON 3 mins OFF B. 9 cals, 9 lunges, 9KBs 7 mins ON C. 9 push-ups, 6 pull-ups, 3 ttb  


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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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