WHITEBOARD – 22 November 2016
Strength:
A1. Bent Hollow Hold: 3 sets of 30s*
A2. Cat/cow – 10 reps
B1. Push-Press: 5 sets of 3 – at ~ 70% max 1 rep
Workout:
5 Rounds of:
500m Row
*Rest 60s and repeat
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 be therapeutic.
Beyul Training 
Strict Press:
Work up to a max.
175 – 185 (PR)- 190(F) – 190(PR) – 191(F)
Push Press 5×3 @ 70%:
165
For time:
Double-Unders 10-20-30-40-50-60
Wallballs 30-25-20-15-10-5
11:40
All sets of doubles done unbroken. All but 25 rep set of wallballs done unbroken.