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Individual
Strength- Strict shoulder press – Set of 10,8,6,4,2, 15
Rest 3 min
Stamina – As fast as possible, complete:
50 Pushups
40 Dumbbell Thrusters 35#/25# (first number guys and second girls) Dumbell Thruster
30 Box jumps (if no box, use bench, large tire, or back of engine)
20 Ground to overhead 25#plate/10#plate
10 Burpees
4 Man Crew
Strength – Each FF complete a set of 10,8,6,4,2,15 Strict Shoulder Press (work together to not drop bar the entire workout)
Rest 4 min
Stamina – each FF complete the following: (when FF1 finishes 10 Dumbbell thrusters, FF2 starts)
50 Pushups
40 Dumbbell Thrusters 25#/15# (first number guys and second girls) Dumbell Thruster
30 Box jumps (if no box, use large tire, bench, or back of engine)
20 Ground to overhead 25#plate/10#plate
10 Burpees
