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Friday

Baseline

3x
10 Tricep Towers
20 sec Hollow Hold
10 Prisoner Squats
20 sec Plank Hold

Work Capacity

10 Deck Squats (or 10 air squats + 10 sit-ups)
20 Box Dips
30 Air Squats
40 DU
50 Walking Lunges
60 Situps
50 Walking Lunges
40 DU
30 Air Squats
20 Box Dips
10 Deck Squats

Then
250m row x 2

Durability

Rolling
Couch Stretch

Figure 4 Stretch

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