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Each firefighter complete 4 sets of the following as fast as possible:
200m sprint ( place a cone at 100m = 65 paces )
20 Walking lunges holding an object over head (45 lbs plate, hose roll, foam bucket….)
10 Push ups
5 Burpees
rest 3 min then complete 2 sets of the following
20 – 4 count flutter kicks
15 supermans
15 buttefly sit ups