Warm Up

500M Row
Shoulder Circuit
5 Strict Pull Up
Push Up Pyramid
10 Squat

Met Con

52 Cards For Time:

Hearts – GHD/AbMat Sit Up
Spades – Supine Ring Row
Diamonds – O.H.W.L. (45/25#)
Clubs – Burpee

**Aces 20′ HS Walk / 60′ Bear Crawl

Jeremey – 28:47 (Bear Crawl)
Charlotte – 33:17 (Bear Crawl)

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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