5-1-17 & 5-3-13

RON DEMAAGD PROGRAM

5-1-17

4 MINUTE ROW

20 MINUTE AMRAP
10 PULL UPS
8 CLEANS
6 BURPEE BOX JUMPS

RUN BIG LOOP

5-3-17

26 MINUTE AMRAP
RUN FRONT DOOR TO SLED
SLED PUSH 40 YARDS AND BACK
RUN SLED TO FRONT DOOR
1 SET TRIBUTES
30 DOUBLE UNDERS

TRIBUTES DEMO VIDEO