WHITEBOARD – 07 January 2020

Strength:
A1. Pull-ups with pause at top (1-2s) – 4 sets of 4
A2. Pause Parallette Push-ups: 4 sets of 5 (2s pause in bottom)B1. Standing Dumbbell Press: Build up to an easy 10r max (3-4 reps left in reserve), deload 10% and hit for 3-4 more sets of 10
Conditioning/Accessory:
8 rounds:
20 Double-Unders
8 Shoulderings (50/30)
6 Inverted Rows