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Individual
Strength – Shoulder Press, strict – 4 sets of 5
Rest 3 min
Stamina – Set of 20 of each, set of 15, set of 10 – as fast as possible.
Power clean 135#/95# (first # is for guys second is girls)
Pull ups
Core – 3 sets as fast as possible
25 butterfly sit ups
25 supermans
4 Man Crew
Strength – Assembly line strict shoulder press, 4 sets of 5. Work together and do not let bar touch ground the whole time. Hand to next FF.
Rest 4 min
Stamina – Two FF’s at a time, complete a set of 20 of each, set of 15 and a set of 10
Power Cleans 135#/95# – FF1 starts here (first # is for guys second is girls)
Pull ups – FF2 starts here
Rest 5 min then
Core – Each FF complete 3 sets of
25 butterfly sit ups
25 Supermans