Warm Up
2 Rounds of 10 Reps:

Samson Stretch 3 Second Holds
Overhead Squat with PVC

– Foam roll

Met Con
5 Rounds For Time:
400M Run
12 Knees 2 Elbow
10 Box Jump (30/24″)
8 Wall Ball (30/20#)

Jeremey – 15:56

Darn wall ball wouldn’t fall back into my hands! The 30#ers are super squirrely.

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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