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Individual
Strength – 10x100m sprints
rest 5 min
Stamina – 20,18,16,14,12,10,8,6,4,2 of each
deadlift 185#/110#
24in/20in box jump (note, first number is guys – second is girls)
rest 2 min
Core – 200 bicycle crunches
4 Man Crew
Strength – each perform 10x100m sprints (2 at a time)
rest 5 min then
Stamina – assembly line sets (one one finishes a set of 20 on both deadlifts and box jumps, go to back of line and then perform 18 of each….
20,18,16,14,12,10,8,6,4,2
deadlift – 185#/110#
box jump 24in/20in
rest 2 min
Core – each FF complete 200 bicycle crunches
