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A. Back squat – -5×1@70% every 30s, rest 2 min; 4×1@75% every 45s, rest 3 min; 3×1@80% every 60s

We are working on singles here, so rather than consecutive reps (i.e. a set of 3 or 5), we are instead doing singles with minimal rest time in between. This is a good way to stay fast, but also move a fair bit of weight in a short period of time.

B. “Annie” – This is a classic CrossFit workout, with 50-40-30-20-10 double-unders and sit-ups (alternating). If you don’t yet have double-unders, substitute 2x the number of single skips.