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Stamina – Each FF – 5 sets as fast as possible (all the way through the list is one set)
10 toes to bar or hanging knee raises (strict)
walking overhead lunges – 20 steps 45# plate guys/25# plate girls
200m run
- place a cone at 100m (130 walking paces) run to it and back for 200m
rest 5 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata