WHITEBOARD – 15 April 2019


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


C1. Back Squat: Work up to a 1rm

Deload to 80% and hit for 4 sets of 3


On the minute for 12 rounds (Alternate between A & B):

A1. 5e Side Medball Throws (14/8lbs)
A2. 8 Chest Passes medball throws (14/8lbs)
A3. 5 Ball Slams (14/8lbs)

B1. 10 DB Romanian Deadlifts (DBs = ~ 12.5% max deadlift)
B2. 6 High Hang DB Power Cleans

*Once you finish all reps within your super-sets (A or B), you rest 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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