• Ron McKinstray

Tuesday 12/11/19

Build to a heavy 3 rep back squat then:

6 rounds on the 2 mins of 3 reps back squat

(weight can stay the same throughout or small increase)

18-20 min time cap


Then:


5 minute ladder of: 2,4,6,8,…

T2B

STOH 60-50/40-30

FROM 5 MIN TO 8 MIN (3 MINS) ROW/AD CAL (record)

FROM 8 TO 13 MINUTES REPEAT THE LADDER

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