RON DEMAAGD PROGRAM
25 MINUTE AMRAP
5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S
