Warm Up

250M Row
4 Samson Complex
5 Goblet Stretch
6 Side Lunge
100M Run


– Ankle Distraction
– Front Rack


1×5 Front Squat

15 Mins to establish 5RM


Met Con


For Time:
150 Wall Ball (20/14#)


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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