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Individual
Strength – Deadlift 5x10reps (heavy, slow and with perfect form)
‘Rest 4 min
Stamina – 5 sets (competing the list is one set
5 thrusters 95#/45# (first # is guys, second is girls)
5 pullups
Rest 5 min
Core – Hold plank for 3 min (when you rest, the clock stops and starts again when you do)
4 Man Crew
Strength – Assembly line Dead lifts – Each FF complete 5×10 reps (when one finishes, go to back of line) Heavy, slow, perfect form
Rest 4 min
Stamina – Two FF’s race at a time then switch to next two FF’s
5 Thrusters 95#/45# (first # is guys and second is girls)
5 Pull ups
Rest 5 min
Core – Each FF hold plank for 3 min (when you rest, the clock stops and starts again when you do)