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Monday

Baseline

3x
10 prisoner squats
10 pushups
20sec flutter kicks
30 jumping jacks

Work Capacity

5x
5 HSPU
200m easy jog

3x
400m Run
10 Strict TTB
10 Burpee Broad Jumps

Durability

2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch

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