WHITEBOARD – 22 March 2018


A1. Plank Holds: 4 sets of 18s
A2. Standing Trunk Circle – 5 Reps each way

B1. Bulgarian Row: 4 sets of 5
B2. KB Halo – 5 Rotations each way


C1. Straight Bar Deadlift: 3rm (No bouncing), deload 10-15% and hit for 4 sets. Should be 5-15lbs more than last week and you will deload next week.


On the minute for 16 Minutes (Alternate Movements): 

10 eSide Single Arm Kettlebell Swings (Evens)

16 Reverse Lunges (Odds)

*You complete the swings and then get to rest the remainder of the minute. Then, the next minute you do the lunges and rest the remainder of the minute. Repeat for 16 total minutes (8 rounds).


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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