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Individual
Strength- Spend 15 Min to work your way up to a heavy single – back squat (spend extra time warming up)
Rest 5 min
Stamina – 5 sets as fast as possible
10 box jumps (if no box, use large tire or back of engine)
400m run (.25)
rest 4 min
Core – complete 2 sets as fast as possible
75 supermans
50 butterfly situps
15 toes to bar
4 Man Crew
Strength – Each FF find one rep max in back squat (spend extra time warming up)
Rest – 5 min
Stamina – Switch every min for 20 min
FF1- box jumps (if no tire, use large tire or back of engine)
FF2- Ground to overhead with 45#/25# plate (first for guys and second for girls)
FF3- burpees
FF4- rest
rest 4 min
Core – Each FF complete 2 sets as fast as possible
75 supermans
50 butterfly situps
15 toes to bar