WHITEBOARD – 02 April 2015


A1. One Arm Alt. Dumbbell Presses – 4 sets of 10 (each side)
*Pick a weight that you can hit across the sets.

A2. 4 Sets of 2 Skin-the-cat

*Substitute weighted Shoulder Pass-throughs at 4 sets of 10 if you do not have a skin-the-cat. Be very cautious with this movement.


5 Rounds of:
400m Run
Max set of bar dips (Keep 3-4 in the tank)

*Sub for bar dips is push-up variations

 Notes: Have fun

2 Responses to “WHITEBOARD – 02 April 2015”
  1. grzm says:

    * dumbbell presses 35# (should have been 30# as I couldn’t do the last three sets unbroken)
    * weighted shoulder dislocates with the aluminum bar

    meditated in lieu of runs (lungs are recovering from a cold)

  2. kemm says:


    30 20 20 20 22

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