- Ron McKinstray
Monday 1/7/19
5 mins front squat warm up 5 mins 3rm front squat 1 min rest 300 m sprint row 5 min rest 10 BOBs 20 push press 30 KBS 40 WBS 50 dus and back to start
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See All10 - 20 - 3 0 - 20 - 10 reps of each for time Cal Row Sit ups Deadlift 60 - 80/45 - 65 kg Push ups KBS 24/16 kg