Warm Up
500M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Press
5 – 3 sec. Tricep Stretch
10 Front Squat

– Band Front Rack
– Ankle Dist.

A) Front Squat – 10 Minutes to build to a heavy 3 Reps

Jeremey: 230#
Charlotte: 140#

B) Split Jerk – 5×3 for Speed and technique

Jeremey: 135#
Charlotte: 130#

Went rucking with 30# in the evening. Walked with Tucker the entire time. Did 2 miles at an average pace of 17:51.


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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