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Friday
Baseline
3x
10x Bent over row with bands
10 frog thrusters
*Straight leg march
*Inverted toe touch
*Bear crawl
*Crab walk
*length of gym
Work Capacity
Stations
3x
60 sec: 15 sec
Rower
Jump rope
Plank
Ball slams
Situps
Mountain climbers in rings (modify to floor)
Durability
Roll hamstrings + glutes
Stretch and alligator breathing