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Individual
Strength – Bench Press (rest 2 min between each set)
Maintain Proper Form For All Sets
1×8 @ 65% of one rep max
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%
rest 3 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 (rest 2 min between each set)
Maintain Proper Form For All Sets
1×8 @ 65% of one rep max
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%
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)