20 Jumping Jacks
800M Run
Shoulder Circuit
5 Burpee
10 Wall Ball
15 KB Swing


3 mins – Foam Roll Thoracic/Lumbar


30 min AMRAP:

100M Run
14 Wall Ball (20/14#)
7 Burpee
7 Tire Flip Jump Through (Orange)

Result: 8+7 Burpees

Managed to get all of the wall balls done unbroken which was the goal. Slowed down a bit on the tire flips. I was 4+burpees balls at 15 minutes in so I guess I didn’t crater a ton. 

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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