• Ron McKinstray

WOAH Friday 26/06/2020

EMOM 5

6 cal row + 8 down ups

Rest 2 mins

EMOM 5

6 cal row + 8 DB/KB push press

Rest 2 mins

EMOM 5

6 cal row + 12 KBS

*sub row for 20 seconds of work (100-150m run/20-30 DU/40-60 single skips)

*scale reps to fit minute if needed


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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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