Individual
Strength- Push Press, set of 5,5,3,3,2,2
Rest 3 min
Stamina – As many sets as possible in 10 min
5 pull ups
10 push ups
15 butterfly sit ups
4 Man Crew
Strength – Assembly line push press, set of 5,5,3,3,2,2. When finished – go to back of line
rest 3 min
Stamina – As many sets as possible in 10 min, two FF’s works at a time. Compete for most reps
5 pullups
10 push ups
15 butterfly sit ups
rest 5 min
Core – each FF hold a plank for 3 min, when you rest, the clock stops and does not start again until you do.
