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Wednesday

Baseline

3x
bear crawl
inverted toe touch
straight leg march
20 jumping jacks
100m run

Work Capacity

800m run
1 min plank
1 min hollow hold

600m run
30 sec floor wipers
30 sec flutter kicks

400m run
20 toe to bar
200m run

Durability

couch stretch + figure 4 stretch + hamstring stretch

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