WHITEBOARD – 15 January 2019

Warm-up:
A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC)
A2. Parallette Push-ups: 3 sets of 5
Strength:
C1. Feet Elevated Dumbbell Bench: Work up to a 10 rep max (5-10lbs more than last week), then deload (15% less) and hit for 4×8
Workout:
5 Rounds:
200m Row
10 BW Step-ups (5 each side)
30s Plank Hold
1 Rope Climb