Ron McKinstray- Ron McKinstray
WOAH Friday 12/06/2020
1 mile run (or row 2k/1.6k)
50 air squats/wall balls
30 push ups
1 mile run (or row 2k/1.6k)
*wear vest if you have one
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See All200m Row x 4 Each 20 Rounds Each 2 Deadlift 2 Hang Power Clean 2 Front Squat 2 Push Press 2 Back Squats 200m Row x 4 each Weights 42.5/30kg
Chipper Style 30 DB Hang Power Cleans 30 Lunges 30 DB Alt Snatches 30 Press Ups 30 DB Push Press 30 Cals 30 DB Bench Press 30 Sit Ups 30 DB Squats 30 Pull Ups 30 DB Deadlift 30 Burpees Weights - 22.5/