WHITEBOARD – 20 October 2016
Strength:
A1. Forearm Plank: 3 sets of 24s*
A2. Reverse Hyper Points: 10*Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization
B. Overhead Squat (5 sets of 3): Use ~70% max overhead squat. If it feels very light hold the down position for a 3 second count.
Workout:
For time:
2400m Sandbag Carry (1/2 bw)
Beyul Training 
Handball warmup
Overhead Squat:
160
last two sets were done with pauses which definitely upped the difficulty.
skipped sandbags but did run 800m.