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Individual
Strength- Push Press, set of 5,5,3,3,2,2
Rest 3 min
Stamina – As many sets as possible in 5 min (should be a sprint)
5 pull ups
5 box jumps
5 toes to bar
rest 4 min
Core – 3 sets
25 butterfly situps
25 supermans
10 oblique V- ups each side
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 5 min, one FF works at a time. Compete for most reps
5 pullups
5 box jumps
5 toes to bar
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.
