Warm Up

30 Double Under
Shoulder Circuit
Push Up Pyramid
10 Strict Pull Up
10 Ring Dip


– Chest Stretch


2 Bench Press EMOM for 5 Mins @ 95%


Met Con

3 Rounds For Time:

60 Double Unders (180s)
20 Ring Dips

Charlotte-10:27 (Bar dips + band)

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s