WHITEBOARD – 18 October 2016


A1. Bent Hollow Hold: 3 sets of 24s*

A2. Cat/cow – 10 reps

B1. Turkish Get-up: build up to a relatively easy double on each side. 


4 Rounds:

400m Run 

15 Back Extensions


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 be therapeutic. 

2 Responses to “WHITEBOARD – 18 October 2016”
  1. dedikdrfc says:

    Turkish Get up:
    80# x2 per arm


  2. kevineleven says:

    4 rounds:
    stationary bike sprints for as long as it took Paul to run his 400s
    10 inverted rows

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  • John Donne – Meditation 17

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