Ron McKinstray- Ron McKinstray
WOAH Sunday 28/06/2020
5 rounds
10 shoulder press (barbell/DB/KB)
12 single leg KB or DB RDL’s (6 each leg)
14 push ups
30 second wall sit
Rest until recovered
6x800m run/row with 3 mins between efforts
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See AllFor Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings
