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Individual
Strength – Bench press, set of 10,9,8,7,6,5,4,3,2,1 (rest 90 sec between each set)
Rest 2 min
Stamina – as fast as possible, complete 30 clean and presses, 135#/95#
Rest 2 min
Core – 3 sets
25 butterfly sit ups
25 supermans
15 toes to bar
4 Man Crew
Strength – assembly line bench press, set of 10,9,8,7,6,5,4,3,2,1 (when one finishes, go to back of line)
rest 2 min
Stamina – as a team, complete 120 clean and presses 135#/95#
rest 3 min
Core – switch every min for 12 min
FF1 – butterfly sit ups
FF2 – supermans
FF3 – toes to bar
FF4 – rest
