Warm Up

2 Rounds:

250M Row
4 Elbow 2 Instep Stretch
5 Goblet Stretch
5 Tricep Ext. Stretch


– Hip Stretch
– Front Rack (band)


10 Sets of 3 Front Squat AHAP


Met Con

4 Round Sprint:

5 Thruster (115/80#)
5 Strict Chin Up


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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