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Stamina – Each FF complete 3 sets of:
20 barbell sumo deadlift high pull – 95#/45# (first number guys and second girls)
800m run (.50 on a treadmill)
rest 4 min then
Core – a set of 30 of each, 20 of each and 10 of each:
butterfly sit ups
4 count flutter kicks (for example, 1,2,3 ONE, 1,2,3 TWO, 1,2,3 THREE….