WHITEBOARD – 16 January 2020

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

B1. Trap Bar Deadlift – Easy 6rm max (3-4 reps left in tank), deload 10% and hit for 4 more sets of 6

Workout:

4 rounds: 

200m Run

10 Heavy KB Deadlifts

200m Run

10 total Goblet Hold Reverse Lunges (~10% max 1 rep squat)

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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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