WHITEBOARD – 06 January 2020


A1. Rear Foot Elevated Split Squat – 3 sets of 8
A2. KB Romanian Deadlift (Feet Elevated) – 3 sets of 8

B1. Back Squat: Perform 10 sets of 3 Back Squat at ~60-70% of 1 rep max w/60s rest inbetween all working sets.  All sets should be relatively easy and upward movement should be fast.


4 rounds:
4x: 20s Row/10s Rest
15 Wallballs
8e Single Leg Deadlifts (1 weight held out on opposite side of planted leg)

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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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