WHITEBOARD – 23 February 2015

Workload:

Back Squat: Build to 1 rep max for the day, Deload to 85% and hit 3 sets of 2.

Then:

Complete the following

1 Minute Row (Calorie)
15s Rest

2 Rounds of:
30s Wallballs (20/14)
30s Plank Hold
15s Rest

2 Rounds of:
30s Double-Unders
30s Dumbbell Cleans (40/25lbs)
Rest 90s

1 Minute Row (Calorie)
15s Rest

1 Rounds of:
30s Wallballs (20/14)
30s Plank Hold
15s Rest

1 Rounds of:
30s Double-Unders
30s Dumbbell Cleans (40/25lbs)

 

Notes: Hit a max for the day.

The second part set the clock to interval 60s and 15s. This will allow for you to know when to transition. For the intervals that are 30s just be aware to transition half way through the 60s cycle.

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    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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