• Ron McKinstray

Tuesday 28/5/19


A. 5 Rounds: Every 1.5 Minutes 4 unbroken deadlift Building to a 75% 1RM feel B. 3 Sets: 10 Tall Kneeling DB Press per Side 20 Front rack lunges single DB C. 15 Minute AMRAP: 10 Deadlift last weight In A 10 Toes To Bar 20 Double Undersw 


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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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