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Each FF complete 5 sets as fast as possible (each time through the list is one set)
400m run – Place cone at 50m (65 walking paces) run down and back 4x
15 push ups
20 sit ups
25 body squats
rest 3 min then accumulate a 3 min plank
* the clock stops when you do then starts again when you start again. Example, 45 sec on and 15 sec rest x3