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Individual
Strength – 1 power clean and 5 front squats = 1 set – 3×5
Rest 4 min
Stamina – complete as fast as possible:
50 walking lunges
40 push ups
30 burpees
20 box steps ups
10 burpees
rest 4 min
Core – Planks
Front plank 1 min
Side plank 30 sec each side
Front plank 45 sec
Side plank 20 sec each side
4 Man Crew
Strength – Each FF complete 1 power clean and 5 front squats – 3×5
rest 4 min
Stamina – Switch every min for 16 min
FF1 – walking lunges
FF2 – push ups
FF3 – burpees
FF4 – rest
Rest 4 min
Core – Each FF complete the following
Front plank 1 min
Side plank 30 sec each side
Front plank 45 sec
Side plank 20 sec each side