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Individual
Strength – 5-4-3-2-1-1-1 Seeking max thruster
Rest 3 min
Stamina – 5 sets of
100m Sprint with 25 lb plate
20 wall-less wallballs with 20# medicine ball (if no medicine ball, perform 20 ground to overhead with 45# plate
Core – perform 200 bicycle crunches
4 Man Crew
Strength – Each FF perform 5-4-3-2-1-1-1 seeking max thruster
Rest 3 min
Stamina – Switch every min for 16 min
FF1 – 100m sprint with 25# plate in hand (rest for remainder of the min)
FF2 – 20 wall-less wallballs with 20# medicine ball – throw ball straight in the air (if no medicine ball, perform 20 ground to overhead with 45# plate)
FF3 – butterfly sit ups
FF4 – rest
