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Monday

Baseline

PVC Mobility

3x
30 sec each
Jumprope
Air Squats
Mountain Climbers

Work Capacity

80 DU
60 Swings
800m Run
20 Burpees
800m Run
60 Swings
80 DU

Then, accumulate 2 mins each:
Plank
Hollow Hold

Durability

Roll and stretch