WHITEBOARD – 09 September 2019


A1. Split Squat w/1 DB held to opposite side of the forward leg – 3x8e
A2. Back Extensions (DB Held at Chest) – 3×10

B1. Heavy KB Swings  – 3×15
B2. Goblet Squats (Heavy) – 3×10 *Should have 5-6 reps left in reserve

*All movements should be done with a good amount of reps left in reserve ~5-6.


5 Rounds of:

200m Run
8 DB Thrusters (Each DB = 10% max squat)
5 Deadhang Pull-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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