WHITEBOARD – 31 August 2017

Warm-up/Strength:

A1. Straddle Oblique Reaches: 4 sets of 12 each
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 4 sets of 60s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Trap Bar Deadlift:  5 sets of  sets of 3 at 87.5% 1 rep max

Workout:

For time:

Row 100-200-300-400-500
Rope Climb 1-1-1-1-1
Single Arm Reverse Overhead Lunge 16-16-16-16-16: (8 Reps each arm, alternating legs: DB = 10-15% back squat)

Cooldown:

Supine Trap Stretch: 120s Hold
Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic

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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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