WHITEBOARD – 01 November 2016


A1. Bent Hollow Hold: 4 sets of 48s*

A2. Cat/cow – 10 reps

B1. Push-Press: 6 sets of 4 – at ~ 75% max 1 rep.


11 Minute AMRAP:

3 Deadhang chin-ups

2 Bear Walk


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.

One Response to “WHITEBOARD – 01 November 2016”
  1. Dara says:

    Making a guest appearance on the site!

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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