WHITEBOARD – 02 January 2017
Warm-up/Strength:
A1. Tuck-Up: 3 sets of 12*
A2. Stiff Legged Windmill – 5 Reps each sideB1. Parallette Push-ups: 3 sets of 10
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark*Tuck-up to be performed much slower than video sample.
*Also, take a look at How to do a proper push-up: Gymnasticbodies
Workout:
3 Rounds:
1000m Row
3 Handstand Wall Walk up (with 3 sec pause at top)
20 Deck Squats
10 Inverted Rows
Cooldown:
Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you do to mobility start with a PVC bar with a light weight on it. DO NOT go heavy on this at first. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be a maximum effort.
Beyul Training 
A1. Tuck-Up: 3 sets of 12
A2. Stiff Legged Windmill – 5 Reps each side
B1. Parallette Push-ups: 3 sets of 10
– Done as planche pushups since i did not have parallettes
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark
Shoulder Flex Pull: A static hold – 3 sets of 30s