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Individual
Skill – 20 handstand push ups or 60 standard push ups
Strength– squat 7×5
80%
Rest 3 Minutes
Stamina – 15 min as many cycles as possible
10 pull-ups
50 meter sprint
Core – 3×25 each
hollow body rocks
superman rocks
4 Man Crew
Strength – Assembly Line Squats 5 sets x 10 reps (when one finishes, go to back of line, someone is always squatting)
Rest 3 minutes
Stamina – Switch every minute for 16 minutes
FF1 – pushups
FF2 – burpees
FF3 – kettlebell swings 55# (can use dumbbell if no kettle bell
FF4 – rest
Rest 2 minutes
Core – Switch every minute for 12 minutes
FF1 – butterfly sit ups
FF2 – toes to bar
FF3 – plank
FF4 – rest