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Individual
Strength- Sumo Deadlift 5×5 Demo
rest 5 min
Stamina – as many sets in 10 min (all the way through the list is one set, keep going as fast as possible for 10 min)
10 pushups
10 butterfly situps
10 – 4 count flutter kicks
4 Man Crew
Strength – Each FF complete 5×5 sumo deadlift
Rest 4 min
Stamina – Switch every min for 12 min (as many as possible in that minute)
FF1 – pushups
FF2 – Butterfly situps
FF3 – flutter kicks
FF4 – rest
