Warm Up

200M Jog
100M Butt Kicks
50M Lunges
25M HS Walk (50 – BC)
10 Goblet Stretch


– Ankle Distraction


2 Back Squat EMOM for 5 Mins @ 90-95%


Met Con

3 Sets of 20 Front Rack Walking Lunge AHAP


The first 10-12 reps of each set weren’t that tough but man did the rest catch up with you!

Also, practiced some muscle ups after the workout and managed to hit three in a row crossing off one of my yearly goals. Hell yeah!

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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