WHITEBOARD 0 19 December 2019

A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e
A2. Suitcase Deadlift (4) to Carry (25ft): 5 sets of 1 on each side.
A3. Box Jumps: 4 sets of 4

B1. Trap Bar Deadlift – Build to a 2rm (~0-1 reps left in the tank), deload to 90% and hit for 4 more sets of 2

Workout:

4 rounds: 

45s Bike
15s Transition/Rest

45s DB Turkish Get-up (Left Side): https://www.youtube.com/watch?v=5OSw6o_wuKY
15s Transition/Rest

45s Bike
15s Transition/Rest

45s Bent Leg Hollow Hold: https://www.youtube.com/watch?v=fh9vZJdB5iI
15s Transition/Rest

45s Bike
15s Transition/Rest

45s Turkish Get-up (Right Side): https://www.youtube.com/watch?v=5OSw6o_wuKY
15s Transition/Rest

*The intensity of this workout should never get that high. Think ~120 beats per minute for your heart rate (~70% effort). Pick a weight for the get-ups that you can cycle through controlled reps well.

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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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