• Ron McKinstray

Wednesday 3/7/19


7 min warm up push press 6 sets every 2 minutes 4 push press 5 x 300m row 2 mins rest between 2 min drill 


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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