20250215 *Warm-Up:* 5x 10 Air Squats 3 Walkout to updog https://www.youtube.com/watch?v=PBpExJjBYXE 10 Hip rotations https://www.youtube.com/watch?v=Es6AgTzIt0k Then build weight *Strength:* Aim to get all doubles at or above 85% of your best front squat. If you're feeling good, you can push for a new best double. Rest 2-3 minutes between sets. *Workout:* Set a barbell on full size plates or a 9" high hurdle. Mark lines either side at 90 degrees to the bar. Perform 10 burpees, as fast as possible, jumping over the bar to complete each rep. Upon landing from the tenth jump, begin sprinting immediately for 60m. Scale the burpees by i) only jumping into a plank rather than chest to floor, stepping over the bar instead of jumping, or removing the bar/hurdle altogether. Scale the run by shortening slightly to a distance over which you can maintain a flat out sprint. Rest a full 2:30 before beginning the next round. Consider reducing the workout to 6-7 rounds if you struggle to main...