WHITEBOARD – 03 October 2019

A1. Raised Pistol: 4 sets of 3e
A2. Box Jumps: 4 sets of 4

B1. Raised Sumo deadlift (2”) – 5 sets of 5 w/speed
B2. Cossack Squat (DB or KB held to chest) – 5 sets of 5e


Every 3 minutes perform (4x): 

45s Bike Ride (Start at a moderate intensity 80-85% – Increase intensity each set)
50m 50lb Bear Hug Carry
8 Toes to Bar

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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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