WHITEBOARD -27 June 2017


A1. Floor Planche Lean: 3 sets of 6 leans (2 sec pause at the forward position)

A2. Swivel Hips*: 10e side

*Maintain a 90 degree angle in the hips and knees & keep the glutes on the ground at all times.

B1. Elevated Pistol Squats – 3 sets of 3 each

B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top
*Don’t worry about your back angle in the squat hold. Work to get your hamstrings as close to your calves as possible.

C1. Strict Barbell Press:  3rm, then 10-15% less for 3 sets of 3: Top set should be done with the idea that you will build it in the next two weeks.


For time:
800m Run

5 Sets of:
1 Rope Climb
16 Wallballs

800m Run


Couch Stretch: 120s Each SIDE! Keep your torso as tall as you can. Also, take note if you can contract the glute on the leg you are stretching. You should be able to at all times.

Kneeling Achilles : 90s Each Side

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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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