WHITEBOARD – 14 June 2018


A1. Plank Holds: 3 sets of 30s
A2. Standing Trunk Circle – 5 Reps each way

B1. Bulgarian Row: 3 sets of 5
B2. KB Halo – 5 Rotations each way


C1. Power Cleans – 5 sets of 3 power cleans at 75% your 3 rep max last week


Complete 6 rounds of:
25m Sled Drag (1/2BW)
8 KB Deadlifts
5 Inverted Rows

*Rest 20s and repeat


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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