WHITEBOARD – 09 January 2019

Warm-up:

A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC)
A2. Parallette Push-ups: 3 sets of 5

Strength:

C1. Feet Elevated Dumbbell Bench: Work up to an easy 10 rep max, then deload (15% less) and hit for 3×8

Workout:

4 Rounds:

200m Run
10 Walking Lunges (Unweighted – 10 total)
8 Knees-to-elbows
4 Chin-ups

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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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