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Individual
Stamina – Perform a set of 20,15,10 of each exercise (example, 20 power cleans, 20 step ups, 15 power cleans…)
Power Clean 135# (guys)/95# (girls)
Box Step ups (step up on box with left then right to complete one step up – 20 each leg)
Core – 3 sets of the following
15 butterfly sit ups
20 – 4 count flutter kicks
30 Supermans
then 3 sets of side plank for 30 sec each side,
4 Man Crew
Stamina – FF1 and FF2 perform a set of 20,15,10 of each exercise (example, 20 power cleans, 20 step ups, 15 power cleans…)
Power Clean 135# (guys)/95# (girls)
Box Step ups (step up on box with left then right to complete one step up – 20 each leg)
FF3 and FF4 complete 3 sets of the following:
15 butterfly sit ups
20 – 4 count flutter kicks
30 Supermans
When finished, switch