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Individual
Strength – Bench Press Set of 10,9,8,7,6,5,4,3,2,7
Rest 3 min
Stamina – 5 sets as fast as possible (one way through the list is one set)
5 wallwalks
10 bench dips
Rest 4 min
Core – 3 sets of planks, 45 sec on, 45 sec off
4 Man Crew
Strength – Work together for each FF to complete bench press, set of 10,9,8,7,6,5,4,3,2,7
rest 4 min
Stamina – Switch every 30 secs for 16 min
FF1- bench dips
FF2 – wallwalks
FF3 – plank
FF4 – rest