WHITEBOARD – 18 October 2018
Warm-up:
A1. Bulgarian Row: 4 sets of 5
A2. KB Halo – 5 Rotations each way
Strength:
C1. Block Power Cleans (Below Knee): Build up to a crisp 2 rep max, deload to 80% and hit for 3 sets of 3
Workout:
Complete 6 rounds of:
30s Low intensity Row
20s Sprint Row*Rest 60s
Cooldown:
Supine Trap Stretch: 120s Hold
Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic
Beyul Training 