It's my Dad's 70th Birthday today -- so... HAPPY 70th BIRTHDAY JAMES KITCHER SR! You're not gonna forget it what with hurricane Sandy and all, that's for sure!

Mark on his way to a huge PR in Helen

Squat 3-5 sets of 3-5 reps

9 rounds

• 100m sprint
• 9 kb swings (heavy)
• 5 box jumps (scale up to burpee box jumps is possible)

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