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In honour of Groundhog Day, we’ll be doing some crawling and popping up off the ground ourselves, otherwise known as… broad jump burpees. No, and not just two of them. You may do the workout in the snow if you so desire.

A. Deadlift – every 30 seconds for 5 minutes (11 rounds total), do 2 fast deadlifts at 55% of your 1 RM deadlift (or 60 % of your 3 RM from 17/01/2013). These should feel fairly light. We are going for explosiveness here, but do not sacrifice form. Ever.

B. 4 rounds for time: 2 mat lengths (there and back) Burpee broad jumps, 12 single arm KB swings per arm