WHITEBOARD – 22 December 2014


A. Back Squat: 
*5 sets of 5 at 65% your 1 rep max

**This shouldn’t be that difficult


For 5 sets of: 
30s of Wallballs
30s Rest
30s of Walking Lunges (25lb plate held above head)
30s Rest
30s of Burpees
30s Rest
30s of Push-ups
30s Rest

3 Rounds of:
60s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
60s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

Post any questions.

One Response to “WHITEBOARD – 22 December 2014”
  1. dedikdrfc says:

    A. Back Squat:

    For 5 sets of:
    Wallballs: 15-15-15-15-15
    Walking Lunges: 18-18-16-12-10
    Burpees: 10-10-9-9-9
    Push-ups: 20-20-15-11-10

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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