• Ron McKinstray

WOAH Wednesday 22/04/2020

Run/Row/Skips(120 Singles)/Air Dyne

or Stationery Cycle 45 secs

200 m - 15 Push ups

200 m - 15  Sit ups

200 m - 15 Air Squats

200 m - 15 Back Extensions

200 m - 15 Alt Leg Lunge

60 GTOH 45/30 kg


50 Burpees


60 MB Squat Clean and Press 9/6 kg

-or- 50 Alt SA DB/KB Clean and Press

200 m - 15 Alt Leg Lunges

200 m - 15 Back Extensions

200 m - 15 Air Squats

200 m - 15 Sit ups

200 m - 15 Push ups

Scale weight and Reps to suit 

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