WHITEBOARD – 04 October 2016


A1. Bent Hollow Hold: 5 sets of 36s*

A2. Cat-Cow: 10

B. Bench Press (Dumbell): 6 sets of 3– ~85% 1 rep max or 37.5-40% barbell max


7 Rounds:

40 Double-Unders

3 Wall Walks (Walk to Handstand Position and Hold for 3s count)

10 Full Extension KB Swings (70/55lbs)


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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