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In teams of 2, complete 10 sets and alternate between sets
FF1 – 400m run (place a cone @50m 65 walking paces and run to it and back 4x)
FF2 – 10 goblet squats, 10 sit ups, 10 push ups
* above is one set, switch positions every set, each FF will run 5x
A goblet squat is a full squat while holding an object (kettlebell/dumbbell) close to chest