• Ron McKinstray

Monday 5/8/19


Warm up Wod 10 min AMRAP 10 air squats 5 push-ups “Back 2 Basix” 30-24-18 Pull-ups Air Squats KBS (24/16) 200 m row/run er 


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Tuesday 15/06/21

“RINSE IN REVERSE” AMRAP IN 10 MINUTES: INCREASE REPS BY 2 AFTER EACH ROUND 2 – 4 – 6 – 8 REPS ETC. DISK GTOH KBS DISK WAITER LUNGES KB SDHP DISK PRESS UPS KB GOBLET SQUATS WEIGHTS DISK (20/15KG) KETT