Work Capacity
4 x Full Gassers (Rest 1 minute between)
Rest 2 minutes
6 x 3/4 Gassers (Rest 45 secs between)
Rest 2 minutes
8 x Half Gassers (Rest 30 secs between)
Rest 3 minutes
1 x 300 yard shuttle (60 yard intervals)
Slowest: Full 43 secs, 3/4 33 secs, Half 21 secs
300 yard shuttle in 60 secs
Durability
Leg Board
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Wind was killer in the one direction
Achilles sore now wtf
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