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Individual
Strength- complete the following, one at a time
4 sets of 5 deadlift
4 sets of 5 sumo deadlift
Bench press, set of 10, 8,6,4,2,4,6,8,10
rest 4 min
Stamina – As fast as possible, 30 clean and press 95#/45#
rest 3 min
Core – 4 sets of planks, 45 sec on with 45 sec rest
4 Man Crew
Strength – Assembly line sets of each:
4 sets of 5 deadlift
4 sets of 5 sumo deadlift
bench press, set of 10,8,6,4,2,4,6,8,10
rest 4 min
Stamina – As fast as possible, as a team, complete 120 clean and press 95#/45#. Do not drop the bar, when you cannot go any more, hand bar to next FF
Rest 4 min
Core – each FF complete 4 sets of planks, 45 sec on with 45 sec rest
