• Ron McKinstray

Thursday 12/12/19

Deadlift (15/20 minute window)

build to a heavy three rep deadlift (80%)

then

5, 5, 5, 5, 3, 3, 3 , 1 , 1 reps increasing weight each lift if possible


4 Rounds: Every 5 Minutes:

10 Single Arm DB Thrusters (22.5/15 kgs)

10 Box Jumps (24/20”)

20 DB Lunges (one DB front racked 22.5/15 kgs)

400m Row

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Saturday 28/11/20

4:00 ON / 1:30 OFF X 6 25 / 21 Cal Row 12 DB Push Press (22.5/15) 4 BMU or 8 C2B or 12 Pull ups *Max Burpee Box Jump Overs in remaining time

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