WHITEBOARD – 24 June 2019


A1. Split Squat w/1 DB held to opposite side of the forward leg – 3x8e
A2. Tempo Goblet Squats (6s down): 3×4


C1. Back Squat: Build to a crisp top set – 6rm (~3- reps in reserve)

Deload 15% and hit for 3 more sets.

If you hit sets within the deload volume going up, you can count them towards your total working sets.


6 Rounds (Not for time):

10 – DB Reverse Lunges (DBs held to side – ~10% of 1 rep BB squat weight)
20 ft –  Quadruped Crawl *
5e Side  – Windmills

*Make sure these are as controlled as you can. Executing the 20ft is not for time


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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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