Accumulated 4 minutes overhead PVC stretch w/ 7.5#

500m Row
15 Banded Goodmornings
15 Banded Side Steps
15 Wall Squats
15 Ring Rows
15 Band Pull Aparts

Rowing Technique
Arms only 100m
Hips + Arms 200m
Legs + Hips + Arms 200m

Max Effort 2k Row

Jeremey: 7:32.6

I think I could’ve pushed the pace a bit here. Definitely negative split the whole thing. Averaged roughly 1:56 for the first 1,000 and then 1:50 for the second 1,000. Could’ve finished closer to 7:25 if I would’ve paced the first half a bit better. Learning experience!


4 rounds of:
5 Pike Handstand Push-ups from box
45 sec prone hang on low bar (contract 3s/relax 10s)

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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