WHITEBOARD – 16 December 2019


A1. Heavy KB Goblet Squat – 4 sets of 6
A2. KB Romanian Deadlift (Feet Elevated) – 4 sets of 8

B1. Back Squat: Build to a 3rm (w/1s pause in hole on all reps). Deload 15% and hit for 3 sets of 5 without a pause.


5 rounds:
4x: 20s Row/10s Rest
6e Rear Foot Elevated Split Squat (1 DB held to the side of the rear leg – ~ 10% max squat)
8e Kettlebell Snatches (~ same weight as RFESS)

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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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