WHITEBOARD – 21 December 2017


A1. Straddle Oblique Reaches: 4 sets of 10 each
A2. Standing Trunk Circle: 5 Reps each way

B1. Pull-up Hold on BAR: 4 sets of 35s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Deadlift: 3rm, 5-15lbs more thank last week.  Deload 10-15% and hit 4-5 sets of 3.


Complete for time:  

Row: 40s on 20s off

5 Chin-ups
10 Air Squats

Rest 2 minutes and repeat all over for one more round.


Supine Trap Stretch: 120s Hold
Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic

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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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