WHITEBOARD – 22 May 2017


A1. Straddle-Up: 3 sets of 5
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 3 sets of 5
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Rear Foot Elevated Split Squat: 4 sets of 5 – DBs

For the split squat, pick a weight you can handle and feel like you could do 10-15 lbs more.



A1.3 sets of:
7 Kettlebell Deadlifts (35% max deadlift)
5 Kettlebell Bent Hang Rows (Use same KB as deadlifts – two arms at same time)


A2.3 sets of:
20s Double Rope Whip
7 Deck Squats

*You perform 3 sets of each couplet, and then repeat the whole thing 3 total times 3x(3+3).


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 effor

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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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