WHITEBOARD BRIEF

– Strength: Today we’ll knock out some beach muscle work for the upper-body.
– Metcon: This conditioning workout is no joke, break the sets of Pull-ups before you think you have too, unless you want to spend a lot of time looking up at the bar. Focus on good mechanics and take breaks when you need to.

A1) DB BENCH PRESS W. A ROTATION

4 x 10-12. Rest 60s.

A2) ELBOW OUT LANDMINE ROW

4 x 10-12 each. Rest 60s.

FOR TIME

10-20-30-40
Hand Release Push-ups
300 Meter Row
20-15-10-5 Pull-ups
*Increase the Push-ups by 10 each round, and decrease the Pull-ups by 5
– Goal: Movement quality, break sets before you need to, but try to finish under 14:00

Rx+: (C2B Pull-ups)
L1: (Box Push-ups) (Assisted Ring Pull-ups)

HAMMER CURL WITH ISO HOLD

4 x 8-12 each. Rest 60s.