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


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 


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.

One Response to “WHITEBOARD – 20 September 2016”
  1. dedikdrfc says:


    Bench Press (Dumbell)
    65# DBs

    consistently had 33-35 seconds rest for each round regardless of movement


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