As a team, complete hang clean/press 115lbs guys 75lbs girls
- However many people you have, x30
- For example, a 4 man crew will have to do 120 hang clean/presses
- Also, work together and do not let the bar hit the ground until all reps are complete.
rest 3 min
Perform a set of 10,9,8,7,6,5,4,3,2,1 butterfly sit up with 100m run between each set
- Place a cone half way (50m) then run back. 50m = 65 paces