WHITEBOARD – 06 November 2017


A1. Straddle-Up: 3 sets of 4
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: 3 sets of 10 at 65% 1 rep max or 80% or your top 10 rep max from last week.


12 Minute AMRAP:

12 Air Squats

4 Chin-ups

8 Sit-ups


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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