WHITEBOARD – 02 September 2016


A1. Elbow Side Plank Twist: 4×3 reps

A2. Standing Oblique Side Bend: 5r each side

B. Chin-up: 5 sets of 8


5 Rounds of:

2 minute Steady State Stationary Bike

400m Sandbag Carry (1/2 BW)

This is a long steady workout. It isn’t an interval workout. Intensity should not be in the top tier of your bandwidth and you should be very consistent with your tempo throughout. Focus on the movement and your breathing throughout.

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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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