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Monday A Shift 010118 FireWOD (Baseline Test Workout)
(0:00 -15:00)Warm Up 30s Slow Row + 30s Active Spidermans 30s Moderate Row + 30s Seconds Slow Air Squats 30s Moderate/Fast Row + 30s Seconds Active Dive-bombers Stretch #1 – Couch Stretch, 1:00 on each side. Stretch #2 – Front Rack Stretch, 2:00 total. Have the athletes lay on thei
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