20 min.

8 Samson Stretch
8 Goblet Squats
8 Band Pull Aparts (Front & Overhead)
Pushup Pyramid
8 Kips
8 Burpees

-Lax Ball Thrusters

4 Thrusters, 4 Pullups

Repeat adding weight each set until you have reached 10# over your working weight.



Thrusters, 95# / 65#

Time: 5:59

Big improvement over my previous time of 7:17 with a scaled weight of 75#. Still not totally happy. Should have broken 5:00. First, I had to break the pull-ups because I attempted to butterfly but I don’t quite have that down. For the thrusters, I went 11-10, 5-5-3-2, 5-4. The round of 15 crushed me. I need to do 8-7 on that round and not break any pull-ups. Next time!

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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