WHITEBOARD – 23 August 2016
Strength:
A1. Bent Hollow Hold: 3 sets of 12s*
A2. Cat-Cow: 10
B. Bench Press (Dumbell): 4 sets of 10 – ~65% 1 rep max or 25% barbell max
Workout:
8 Rounds:
30s Bear Walk
30s Rope Whip
*Rest 30s and repeat for 8 rounds. Post total laps walked
Cooldown:
Shoulder Extension Walks: 3 sets of 10
*If you feel these in your bicep, try going with a wider grip at first. Remember, mobility work should NOT be a max effort. It should be mildly uncomfortable. This movement should not pull in the bicep insertion.
Beyul Training 
couldn’t really do any of this except the Hollow Holds and Cat Cow. so:
3 rounds:
one lap around Logan Sq.
20 push ups
15 weighted rows (110#)