Whiteboard Brief:

Warm Up:

2-3 Rounds

:30 Jog in Place

5 Air Squat

10 “Steps” Walk the Dog

10 Good Morning

Build: Hammies

Complete 100 of the following:

Banded Good mornings

DB/KB RDL

Cone Touches (50/leg)

*Reps and sets are up to you today.. if you go with the RDL’s or Good mornings then try to do them in as large of a set as you can.

Conditioning:

For Time:

10 Hang “Bandersnatch” (R arm)

5 Updowns

10 Hang “Bandersnatch” (L arm)

5 Updowns

8 Hang Bandersnatch(R arm)

5 Updowns

8 Hang Bandersnatch (L arm)

5 Updowns

6 Hang Bandersnatch(R arm)

5 Updowns

6 Hang Bandersnatch (L arm)

5 Updowns

4 Hang Bandersnatch (R arm)

5 Updowns

4 Hang Bandersnatch (L arm)

5 Updowns

2 Hang Bandersnatch (R arm)

5 Updowns

2 Hang Bandersnatch (L arm)