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Stamina – Each FF complete 5x400m sprints (80% effort) rest/walk 3 min between each set.
Goal – within 10 seconds of last attempt.
* do not use treadmill, should be done outside. If you do not have a track, set a cone at 100m (130 walking paces) and run to it and back 2x
rest 6 min
Core – 300 bicycle crunches, 100 supermans