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Test :
50 burpees for time
ROM standards: chest touches the ground on each rep. Not stomach not thighs. Chest Jump on 1-2" item with full extension of legs and hips. Use a phonebook to jump on
After the burpees
sprint training
A sprint 20m rest 30s x 8
B sprint 40m rest 1min x6
C sprint 60m rest 2 min x 4
D side bridge 45s per side x 3 sets 15s rest between sets
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