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Friday

Baseline

3x

10/10 Bird Dog

20 Mountain Climbers

30 Singles

100m Run

Work Capacity

In 7 mins

800m run

ME situps

Rest 3 mins

In 6 mins

600m run

ME wall balls

Rest 3 mins

In 5 mins

400m run

ME ball slams

Durability

Accumulate 2 mins plank

Accumulate 2 min hollow hold

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