As a whole crew, see how many pull ups you can do in 6 min

rest 4 min

In teams of 2, complete as many sets as possible in 20 min

10 butterfly sit ups (FF1)

10 dumbbell swings or kettle bell swings (FF2)

10 body squats (FF1)

10 Burpees (FF2)

150m run (FF1)

  • alternate every set (when FF1 gets back from the 150m run, FF2 starts sit ups
  • this is a sprint so push yourself
  • set a cone @75m for the run – 75m = approx 100 walking paces
  • choose moderate to heavy weight for the dumbbell swings