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The fitness industry often creates answers and methods based on the needs of the masses, not the individual. As an individual, you need a plan, professional coaching, and support that is customized specifically to your needs.
Bear in mind that this particular workout is going to ask a lot of your current workout capacity. Do your best today - we want to challenge you but not crush you!
This will test our aerobic capacity and anaerobic capacity as well. Remember, we fail at the margins of our capabilities, so work within your own capacity but do your very best!