Warm Up

500M Row
10 Samson Stretch
10 Overhead Squat (pvc)
10 Iron Cross
10 Scorpion
5 Goblet Stretch


– 1st Rib
– Ankle Distraction

Burgener Warm Up

Met Con

17 Min AMRAP Of:

7 Power Snatch (95/65#)
7 O.H. Squat (95/65#)
7 Candle Stick Box Jump (30/24″)


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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