Warm Up
200M Run
10 KBSwing
6 KB Turkish Get Up (3/3)
8 G2Shoulder Sand Bag
10 Russian Twist
6 SB Get Up (3/3)
10 Sand Bag Squat

5 Mins Foam Roll
– Thoracic Spine

Met Con
For Time:

200M Run w/ KB (53/35#)


3 Rounds Of:
15 Goblet Squat (53/35#)
15 KB Swing (53/35#)
400M Run


200M Run w/ KB (53/35#)

Jeremey – 11:45 Rx
Charlotte – 15:46


Tabata Double Under

Jeremey – 225
Charlotte – Air Assault

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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