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Warm up

200 meter run

20 second goblet squat hold

1 minute row

5 inch worm push ups

5/5 reverse lunges

5 burpees


PFT-Personnel Fitness Test

1000 meter run

50 burpee broad jumps

100 lunges

1000 meter row

30 hand release push ups

100 wall ball 14/10

*Scaling/ modifying will be determined on a case by case basis

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