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Individual
Strength – Bench Press 1×10, 2×8, 3×5
Rest 2 min
Stamina – complete 3 sets for time (all the way through the list is one set)
25 ground to over head 45# plate/25# plate (first number for guys, second for girls)
25 step ups (step up on box/bench and jump off)
400m run
rest 4 min
Core – perform 50 supermans then hold plank for an accumulated time of 3 min (when you rest, the clock stops and starts again when you do)
4 Man Crew
Strength – Bench Press 1×10, 2×8, 3×5
rest 4 min
Stamina – 3 Sets, switch every time FF1 gets done running
FF1 – 400m run
FF2 – Ground to over head 45#/25#
FF3 – step ups, jump down (step up on box/bench then jump down)
FF4 – rest
rest 4 min
Core – Each FF complete 50 supermans then hold plank for an accumulated time of 3 min (when you rest, the clock stops and starts again when you do)