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Friday

Baseline

3x

10 prisoner squats

10 shoulder taps

5 pushup to downdog

100m run

Work Capacity

5 RFT, 30 min cutoff

400m Run

20 Frog thrusters

15 Pushups

Then,

50 situps

Durability

Stretching on wall: couch stretch, figure 4, calf stretch

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