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Individual
Strength- Bench Press – Set of 10,8,6,4,2, 30
Rest 3 min
Stamina – As fast as possible, complete:
50 pushups
40 Dumbbell Thrusters 35#/25# (first number guys and second girls) Dumbell Thruster
30 Box jumps
20 Ground to overhead 25#plate/10#plate
10 Burpees
Rest 5 min
Core – 200 bicycle crunches
4 Man Crew
Strength – Each FF complete a set of 10,8,6,4,2,30 bench press
Rest 4 min
Stamina – each FF complete the following: (when FF1 finishes 10 Dumbbell thrusters, FF2 starts)
50 pushups
40 Dumbbell Thrusters 35#/25# (first number guys and second girls) Dumbell Thruster
30 Box jumps
20 Ground to overhead 25#plate/10#plate
10 Burpees
Rest 5 min
Core – Each FF complete 200 bicycle crunches