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Individual
Strength – Back Squats – 10 Sets of three using 65% of 1 rep max
Rest 5 min
Stamina – As fast as possible, complete the following:
50 pushups
40 toes to bar – hang from pullup bar and make toes touch bar – if you can’t, perform 80 reverse crunches
30 burpess
4 Man Crew
Strength – Assembly line back squats – Each FF complete 10 sets of 3 reps using 65% of 1 rep max
rest 5 min
Stamina – Each FF compete as fast as possible, when FF1 is on #20 toes to bar, FF2 starts.
50 pushups
40 toes to bar – hang from pullup bar and make toes touch bar – if you can’t, perform 80 reverse crunches
30 burpees
