WHITEBOARD – 07 January 2019

Warm-up:

A1. Single Leg Box Step-ups with 5s negative: 3 sets of 5
A2. Cossack Squats w/KB at chest: 3 sets of 5e

Strength:

C1. Back Squat: Work up to an easy 10rep back squat (4-5 reps in the tank), deload 10% and hit for 3×8 reps

Workout:

On the minute for 8 rounds:

5 Ball Slams

10 KB Swings (55/35)

KB Chest hold the remainder of the minute

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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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