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Individual
Strength – Bench Press, set of 10,9,8,7,6,5,4,3,2,1
Rest 4 min
Stamina – 5 sets as fast as possible
9 burpees
9 box jumps (if not box, use tire, bench, or back of engine)
rest 4 min
Core – 300 bicycle crunches then 100 supermans
4 Man Crew
Strength – Assembly line sets, bench press, set of 10,9,8,7,6,5,4,3,2,1 (when one finishes, go to back of line)
rest 4 min
Stamina – 2 FF’s at a time, complete 5 sets then switch to next 2 FF’s
9 burpees
9 box jumps
rest 4 min
Core – each FF complete 300 bicycle crunches then 100 supermans
