Warm Up

500M Row
20 Band GM
20 Side Step R
20 Side Step L
10 Knees 2 Elbow
10 KB Swing


  • Hamstring floss

Met Con

5 Rounds For Time Of:

400M Run
21 Deadlift (185/125#)

Jeremey – 14:49 RX
Char – 20:30 (Assault bike)

Did 3/5 sets unbroken. The last two sets were 13/8.

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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