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Individual
Strength – Push press 5×10, moderate weight
‘Rest 4 min
Stamina – As many sets as possible in 6 minutes (one time through the list is one set)
5 pushups
5 pullups
Rest 5 min
Core – Hold plank for 3 min (when you rest, the clock stops and starts again when you do)
4 Man Crew
Strength – Assembly line Push Press 5×10 – Each FF complete 10 reps (when one finishes, go to back of line) Moderate weight
Rest 4 min
Stamina – As many sets as possible in 6 minutes, two FF’s race at a time then switch to next two FF’s (one time through the list is one set)
5 Pushups
5 Pullups
Rest 5 min
Core – Each FF hold plank for 3 min (when you rest, the clock stops and starts again when you do)