• Ron McKinstray

WOAH Tuesday 7/04/2020

Reverse D T BB Beatdown

06 Push Press 

09 Hang Power Clean

12 Deadlift 

Scale weight/reps to suit. If weight is light. Increase the reps

5 Rounds. Follow each Round with the following run/jog

400 m 600 m 800 m 600 m 400 m

DB or KB versions

06 SA Push Press each arm

09 SA Hang Power Clean each arm

12 SA Deadlift each arm

5 Rounds. Follow each Round with the following run/jog

200 m 300 m 400 m 300 m 200 m



09 Burpees 

12 Tricep Push ups (Hands 6 - 8 inches apart) 

15 Bend 'N' Stretch

5 Rounds. Follow each Round with the following run/jog

400 m 600 m 800 m 600 m 400 m

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