WHITEBOARD – 10 October 2019

A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e
A2. Box Jumps: 4 sets of 4

B1. Sumo deadlift – Build up to an easy 6r max (4-5 reps left in reserve), deload 10% and hit for 3 more sets of 6


Every 3 minutes perform (5x): 

45s Bike Ride (Start at a moderate intensity 80-85% – Increase intensity each set)
10 Double KB Snatches (~10-15% max barbell press each)
10 Step-ups (w/KBs held in rack position)

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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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