WHITEBOARD – 23 September 2019


A1. Split Squat w/1 DB held to opposite side of the forward leg – 4x8e
A2. Back Extensions (DB Held at Chest) – 4×10

B1. Heavy KB Swings  – 4×10
B2. Goblet Squats (Heavy) – 4×10 *Should have 5-6 reps left in reserve

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


6 Rounds of:

10c Row
5e Side: Cossack Squats (Weighted w/10% of back squat max – goblet hold)
6e Side Ass Marches (DBs = 10% max deadlift)

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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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