5 minutes in lying overhead stretch with 7.5# on PVC

200m Skip
200m Run
25 Banded G.M.’s
10 Sampson Complex
Shoulder Circuit
10 Side Lunge
Push Up Pyramid
10 Sit ups


18 Min AMRAP

400m Run
10 Prison Cell Push Ups
10 Atomic Sit Ups (25/15)
10 Sumo Deadlift High Pull (75/55)

Result: 3 rounds + 400m run

Push-ups crushed me. Definitely need to work those in more.


5×1 Slow 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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