WHITEBOARD – 20 November 2017


A1. Straddle-Up: 3 sets of 8
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: Build up to a 8rm max for the day, 5-15lbs heavier than last week. Take 10-15% off and hit for 3-4 more sets of 8


12 Minute AMRAP:
150m Row
20 Ketttlebell Swing (55/35)
6 Pause Goblet Squat (3 Second Pause – Use same KB as swing)



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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