• Ron McKinstray

Monday 10/6/19


Prep Quad stretch - “Couch Stretch” Glute Stretch - “Pigeon Stretch” Strength 5 Bulgarian Squats each leg 6 DB suitcase box steps 1 min between rounds x 3 Wod - 9 rounds FT (12 min cap) 5 hang power clean 50/35 5 burpees 5 box jump 


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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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