WHITEBOARD – 30 August 2016


A1. Bent Hollow Hold: 4 sets of 12s*

A2. Cat-Cow: 10

B. Bench Press (Dumbell): 4 sets of 8 – ~70% 1 rep max or 27.5% barbell max


12 minutes of: On the Minute, Alternating Movement:

15 Double-Unders

10 Burpees

*You can rest the remainder of the minute if you complete your work for that minute (Either 15 DUs or 10 Burpees). If you don’t hit your volume, stop and move on.


Shoulder Extension Walks: 4 sets of 6

*If you feel these in your bicep, try going with a wider grip at first. Remember, mobility work should NOT be a max effort. It should be mildly uncomfortable. This movement should not pull in the bicep insertion.

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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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