WHITEBOARD – 23 August 2016


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


8 Rounds:

30s Bear Walk

30s Rope Whip

*Rest 30s and repeat for 8 rounds. Post total laps walked


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.

One Response to “WHITEBOARD – 23 August 2016”
  1. kevineleven says:

    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#)

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