WHITEBOARD – 20 September 2016
Strength:A1. Bent Hollow Hold: 3 sets of 36s*
A2. Cat-Cow: 10
B. Bench Press (Dumbell): 5 sets of 5– ~70% 1 rep max or 30% barbell max
Workout:
12 minutes of: On the Minute, Alternating Movement:
10 Burpees
20 Kettlebell Swings – Chest/55-35lbs
*You can rest the remainder of the minute if you complete your work for that minute
Cooldown:
Shoulder Extension Walks: 4 sets of 6
*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 
Prehab:
Done
Bench Press (Dumbell)
65# DBs
WOD
Done
consistently had 33-35 seconds rest for each round regardless of movement
Cooldown:
Done