WHITEBOARD – 03 April 2017


A1. Straddle-Up: 4 sets of 8
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 4 sets of 3
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Strict Dumbbell Bench Press: 1×5, 5×3 reps – Set of five should be up 5lbs from last week. Deload should be 10% max 5

*Straddle-up to be performed much slower than video sample.


On the minute for 10 minutes:

10 Wallballs (+5 every round)
10 Plank wall taps

*Rest remainder of minute

*Once you fail a round, rest the next minute and finish the workout -10 to 15 wallballs from your top set


Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you due to mobility, start with a PVC bar with a light weight on it. Do NOT go heavy on this. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be done at maximum effort

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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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