• Ron McKinstray

WOAH Tuesday 2/06/2020

Minutes 0:00-10:00 10-9-8-7-6-5-4-3-2-1 of: DB Front Squats

(sub - air squats x 1.5) 100m Run


you buy your own rest time.


Minutes 10:00-20:00 1-2-3-4-5-6-7-8-9-10 of: DB Box Step Ups (per leg) 100m Run




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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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