WHITEBOARD – 15 November 2016

Strength:

A1. Bent Hollow Hold: 3 sets of 60s*

A2. Cat/cow – 10 reps

B1. Push-Press: 3 sets of 5 – at ~ 75% max 1 rep., 1 set of 8 if you have it

Workout:

6 Rounds of:

3 Handstand Walk – 2 Second Pause at top

300m Row

Cooldown:

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 be therapeutic.

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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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