WHITEBOARD – 09 August 2019


A1. Turkish Get-up 3×2 reps each side

A2. Kettlebell Swings: 3 sets of 12


C1. Front Squat: Build to a 2 rep max (~0-1 reps left in tank). Deload 10% and hit for 4 more sets of 2

Sets working up to max count towards deload if load within 90% of max.


1 sets of: 

1 Minute Row
1 Minute Rest
1 Minute Row

Immediately after:

2 Sets of:
1 Rope Climb
15 Push-ups
10 Goblet Squats (1/4 bodyweight)

*Rest 120s and Repeat for 2 total rounds.

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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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