10 min. of Follow The Leader


10 min. of:

Shoulder Circuit
Pushup Pyramid
8 Band Pull Aparts (Front & O.H.)
8 Kips
8 Turkish Getups

-Bandy shoulders


10 min. AMRAP

10 Burpees
10 Toes To Bar
10 Dips



5 rounds:

20 DUs
7 Back Squats @ 135#

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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