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Individual
Strength – complete all back squats, rest 3 min then perform bent over row
Back Squat – 3×5, 2×15
Bent over rows – 3×10
Rest 2 min
Stamina – complete as fast as possible:
50 walking lunges
40 push ups
30 burpees
20 box steps ups
10 burpees
4 Man Crew
Strength – Each FF complete 3×5, 2×15 back squats then 3×10 bent over row
rest 4 min
Stamina – Switch every min for 16 min
FF1 – walking lunges
FF2 – push ups
FF3 – burpees
FF4 – rest
