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Part A: Mobility Posterior High Chain & T-Spine Part B: 500 Meter Row 40-30-20-10 Wall Ball shots (M#20/W#14) Sit-Ups 500 Meter Row (15 Minute Cap) Rest 2 Minutes 1000 Meter Row then, 400' Overhead Lunge (M#45/W#25) then, 1000 Meter Row (15 Minute Cap)