200M Run + Butt Kicks
20 Lunges
Push Up Pyramid
10 Passthrough
10 Press (Bar)


  • Reverse banded shoulder stretch


5×5 Shoulder Press

Met Con

3 RFT:

15 Burpees
15 Pull-ups
250m Row


Phew! My arms were smoked after the second round. I did the first two sets of pull-ups unbroken but had to break the last set into 6-4-3-2.

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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