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Strength – Deadlift (rest no more than 2 sec between each rep, rest 2 min between each set)
Maintain Proper Form For All Sets
1×10 @ 60% of one rep max
1×8 @ 65%
1×8 @ 70%
1×8 @ 75%
Rest 5 min
Stamina – Each FF complete 5 sets as fast as possible:
6 Manmakers 35#/20#
6 Pull ups
rest 4 min
Core – Hold plank for an accumulated 3 min (when you rest, the clock stops and starts again when you do)