WHITEBOARD – 30 Octover 2017


A1. Straddle-Up: 3 sets of 7
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: 10 rep max. This should be close to, if not, a true 10rm. -10-15% less for 1-2 sets


14 Minute AMRAP:

30c Row

1 Bear Crawl

12 Walking Lunge w/ weight overhead (1 DB – Hold on one arm for 1/2 reps then switch: DB = 10% max 1 rep back squat)


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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