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Overhead squat or back squat, 3 reps

Rest as needed …

5 rounds or 15 minutes of:

1 length burpee broad jumps

10 ring dips/dips

10 box jumps

You’ll have about 20 minutes to build to a medium-heavy/heavy 3 reps of overhead or back squats. The squat you choose will depend on shoulder mobility, and your coach will discuss this with you before you lift. The goal is to work up to a heavy set of 3 reps with great form. This does not have to be a max attempt, and FrostFit athletes should not be making max attempts; pick a heavy weight you know you can squat for 3 solid reps.

Happy birthday to Kathy! Feel free to offer up some additional burpees in her honor!