Individual
Strength – Dumbbell (single arm) bent over row 4×10 each arm (choose moderate weight)
rest 3 min
sumo dead lift high pull 4×15 (light weight, focus on correct form)
rest 3 min
pull ups 4 sets / as many as you can do without stopping (push yourself)
rest 3 min
1 mile run
4 Man Crew
Strength – Each FF work on one exercise at a time then switch when done
FF1- Dumbbell (single arm) bent over row 4×10 each arm (choose moderate weight)
FF2- sumo dead lift high pull 4×15 (light weight, focus on correct form)
FF3- pull ups 4 sets / as many as you can do without stopping (push yourself)
FF4- 1 mile run