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Individual
Strength – Standing Shoulder Press 5×8 reps
rest 3 min
Stamina – 5 sets as fast as possible (all the way through the list is one set)
10 toes to bar
walking overhead lunges – 20 steps 45#/25#
200m run
rest 5 min
Core – 100 supermans, plank 1 min, then 2 sets of side planks for 30 sec each side
4 Man Crew
Strength – Assembly line sets, standing shoulder press, 5×8 reps (when one finishes, go to back of line, do not drop bar, hand to the next FF)
rest 4 min
Stamina – Switch every min for 16 min
FF1 – toes to bar
FF2 – Walking overhead lunges 45#/25#
FF3- Jump and Jacks
FF4- rest
Core – Each FF complete – 100 supermans, plank 1 min, then 2 sets of side planks for 30 sec each side
