WHITEBOARD – 24 July 2017
Warm-up/Strength:
A1. Straddle-Up: 3 sets of 8
A2. Stiff Legged Windmill – 5 Reps each sideB1. Ring Dips: 3 sets of 6
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute markC1. Front Squat: Work up to a crisp set of 2. Deload 15% and hit for 3 sets of 3
Conditioning:
6x:
12 Deck Squats
1 Bear Walk
1 Lap (Each Side) Single Arm Farmer’s carry – DB or KB = 1/2 BW or 25% max squat
Cooldown:
Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you due to mobility, start with a PVC bar with a light weight on it. Do NOT go heavy on this. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be done at maximum effort
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