Warm Up

1000M Row
Double Under Practice

10 Samson Complex
Push Up Pyramid
M.E. Pull Up
7 KB Swing (warm up)
7 KB Swing (heavy)


– Lax Ball Under Foot

Met Con


21-15-9 Reps For Time Of:
KB swings (53/35#)
Double Unders



I was cruising until I hit those last 9 burpees. They really caught up to me!

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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