400m Run
25m Kigh Knees
25m Butt Kicks
25m Karaoke
25m High Skips
10 Sampson stretch
3 pos. Hamstring Stretch
Shoulder Circuit
10 Passthroughs
Push Up Pyramid
10 Sit Ups


Elbow to Instep


4 Rounds with a partner:
400m Run together
50 Pushups
50 Situps
50 Squats

*Stay together during the run. Complete 50 of each movement between the two of you.

Partnered with Charlotte and we finished in 22:57. Broke the push-ups into 5’s and everything else into 10’s.


3 rounds leisurely pace:

10 T2B
Set of butterfly pull-ups until form breaks

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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