Warm Up

400M Run
Shoulder Circuit
10 Burpee
10 Pull Up


Chest Stretch


For Time:
10 down to 1 rep sets of:
Bench Press (85% BW)

*1 legless rope climb between each set.

Result: 13:44 (used 135# for Bench)

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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