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Friday

Baseline

3x
5 pushup to down dog
10 bent over rows with band
20 mountain climbers

2x
bear crawl length and back (with yoga block!)
20 situps

Work Capacity

5x
8 broad jumps
8 ring dips
50m farmer carry (25m and back)

Then, as fast as possible

10-9-8-7-6-5-4-3-2-1
ball slams
burpees

Durability

stretch on wall and box breathing

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