Warm Up

Shoulder Circuit
10 Passthrough
5 Strict Pull Up

Pizza game!
* 3 Burpees to return
* 5 Knees 2 Elbow to return

Met Con

Ten rounds for time of:

7 Burpees
7 Knees to elbows

Time: 8:20.

Had to break up the K2E starting at round 7 into 4/3 or 5/2. Other rounds were unbroken.

Extra Work

3 x 10 Supine Ring Row (feet elevated)

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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