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A. Front squat – 4×3@83%.

B. Burpee ladder – We will start this one at 4 reps rather than 1, just to save a bit of time. Do 1 burpee the first minute, 2 the second, 3 the third, etc., until you cannot complete the required number of reps before the buzzer signals the end of that minute. Your score is the number of rounds completed, plus the number of reps completed in the final minute. The key here is to keep the reps fast, even at the beginning, because you want your body to be primed for the later rounds when you will have to move quickly.

We’re going way back for this one — compare to Feb 14 2013.

(Coaches, we should be able to set up the timer to start at 4 minutes by just letting it run for 4 minutes as people are warming up, and then jumping in at 4 min — or just keep track of the reps as people go along.)