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

B1. Trap Bar Deadlift – Build to a crisp 3 rep max (3 reps left in the tank), deload to 90% and hit for 4 more sets

Workout:

Every 3 minutes perform (6x): 

5 Overhead Medball Throws
6 Sandbag Cleans
30s Sandbag Bear Hug Hold

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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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