WHITEBOARD – 27 November 2017
Warm-up/Strength:
A1. Straddle-Up: 4 sets of 8
A2. Stiff Legged Windmill – 5 Reps each sideC1. Back Squat: Build up to a 8rm max for the day, 5-15lbs heavier than last week. Take 10-15% off and hit for 4-5 more sets of 8
Conditioning:
2 Sets of:
3x:
30s Walking Lunges
30s Double-Unders3x:
30s Kettlebell Swings
30s Plank Hold
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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