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F.A.S.T.

Functional Aerobic Strength Training

Warm up:
50 seal jacks

Main Set:
Bear crawl – 50 yards forward/50 yards backward
15 burpees
Crab walk – 50 yards forward/50 yards backward
15 burpees
Frog jump – 100 yards
15 burpees
Sprint 400 meters
15 burpees
Run 1-3 miles

Sprint level – 1x
Super level – 2x
Beast level – 3x

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