• Ron McKinstray

Tuesday 21/1/20

A. 5 rounds of : 3 Halting Deadlift

build to 75% of your 1RM

(usual warm-up 10-8-6-4-2 reps)

then every 75 seconds for 5 rounds

3 Halting Deadlift (lift 3 inches, pause for 3 seconds)


B. 5 rounds : 3 1/2 minute AMRAP


250/225 m row

10 Devil's Press (22.5/15)

then max DUs/singles

record skipping score


1 min rest between rounds

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Tuesday 24/11/2020

For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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