WHITEBOARD BRIEF

– Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 45s between each movement until you’ve done 4 total sets of each.
– Metcon: Chipper today that involves proficiency with Double Unders and managing shoulder/ab fatigue. This workout involves mainly local movements so breaking sets before you hit failure should be your main goal today. There are 60 sec between each segment of this workout which is only enough rest to get your heart-rate down slightly.

A1) ROLLBACK TRICEPS EXTENSIONS

3 x 10. Rest 45s

A2) 1-ARM KB ROWS

3 x 12 each with 1 sec pause at the top. Rest 45s.
*Use one weight for all sets.

FOR TIME

100 Double Unders
50 Push-ups
50 Abmat Sit-ups

Rest 60s

75 Double Unders
50 Goblet Lunges (53, 35)
50 KB SDHP (53, 35)

Rest 60s

50 Double Unders
50 Pull-ups
50 Hollow Rocks

– Goal: Fast pace but breaking sets when you needed so you don’t hit failure.

Rx+: (150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)
L3: (30 Pull-ups)
L2: (90s of Double Under Attempts each set) (35, 25) (Band Assisted Pull-ups)
L1: (Single Unders) (BW Lunges) (30, 20) (Ring Rows)
22:00 Cap