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Individual
Strength – Bench Press, set of 10,9,8,7,6,5,4,3,2,1
then 3 sets of max pull ups (30 sec rest between each set)
rest 3 min then
Core – complete 300 bicycle crunches
4 Man Crew
Strength – Each FF complete a set of 10,9,8,7,6,5,4,3,2,1 bench press
then as a team complete 85 pull ups
rest 3 min then
Core – each FF complete 300 bicycle crunches