• Ron McKinstray

Saturday 14th May 2022

4 x 200 m row each.


2 rounds each of :

5 sit-ups

5 push-ups

5 squats


Workout :

500 m row or run together

Then

3 rounds of :

10 down n ups (synchro)

10 ball squats (ball held at arms length)

10 medball “double” sit-ups

10 synchro push-ups

10 kettlebell swings Russian

Then

500 m row or run together

Cool-down wod

3 rounds

8 bird-dog crunches (4 each side)

4 quad stretch (2 each side)

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