• Ron McKinstray

Tuesday 24/9/19


A. E.M.O.M.

For four rounds - 5 overhead squats

two mins rest - increase weight

for four rounds - 5 overhead squats

Focus on technique and a slow, controlled tempo

B. 4 x 5 minute AMRAPS of :

1. 10 pull-ups - 20 push-ups - 30 squats

2. 8 pull-ups - 16 push-ups - 24 squats

3. 6 pull-ups - 12 push-ups - 18 squats

4. 4 pull-ups - 8 push-ups - 12 squats


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