Warm Up
2 Rounds Of:
250M Row
6 Samson/Hip Stretch
5 Goblet Stretch
6 Cossach Squat
5 Press
5 Tricep Ext.
5 Front Squat

– Ankle Distraction
– Banded Front Rack

3RM Front Squat
*10 Mins to est. heaviest 3 FS from floor

Jeremey – 205#
Charlotte – 135#

Met Con
For Time:
250 Double Under

*3 Front Squat EMOM @ 70% previous 3RM.

Jeremey – 4:25 (145#)
Charlotte – 95#

Much easier than the 500 DU variation 🙂

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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