20 Minutes

8 Samson Complex
8 Burpee Broadjumps
Pushup Pyramid
8 Pullups
8 Dips
8 KB Swings

Burgener Warm up (cleans)


Power Cleans

Did all sets of cleans and then all sets of situps. Ended with a total score of 119 (24 cleans/95 situps). Started with 5 cleans during the first set and dwindled to 2-3 every set after. Got through 11-12 during every situp round.


3 rounds of:
10 Bent over Barbell Rows (@115#)
10 Seated Leg Lifts (Pike or Straddle)


Negative handstand push-up

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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