WHITEBOARD – 22 January 2018

Warm-up:

A1. Cossack Squats w/KB at chest: 3 sets of 5e
A2. KB Pullover Deadbug – 3 sets of 3 https://www.youtube.com/watch?v=WvarCkeiWaM

Strength:

C1. Back Squat: Work up to a 10 rep back squat (~1 rep left in the tank), deload 15% and hit for 2×8 reps.

This is your top set of the cycle.

Workout:

On the minute for 6 rounds:

30s Air Squats
30s Rest
30s KB Swings (55/35lbs)
30s Rest
30s Box Jump to step down (alternate step down leg)
30s Rest

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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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