• Ron McKinstray

Saturday 16/11/19

0-8 minutes

min 1 - 15/12 cals

min 2 - 12 OH Dumbbell lunge


8-20 minutes

3 rounds

60 double unders

30 air squats

10 burpees


20 - finish

21-15-9

hang power clean

front squats

T2B/HKR

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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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