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Individual
Strength – 6×6 back squat @ 75% of max
rest 3 min
Stamina – complete as many sets as possible in 15 Min
1 bench press body weight
1 pull-up
2 bench press body weight
2 pull-ups…
Keep increasing by one every time until 15 min is up
rest 3 min
Core – hold a plank for 4 min (the time pauses when you rest, pick up where you left off for 4 min)
4 Man Crew
Strength – assembly line squats, 6 reps 6 sets heavy (when one finishes, go to the back of the line)
rest 3 min
Stamina – Switch every minute for 16 minutes (complete as many as possible)
FF1 – Bench Press 95#
FF2 – Pull ups
FF3 – Box Jumps (if no box, use large tire or bench)
FF4 – Rest
rest 3 min
Core – each FF complete the following
25 knee raises (hang from bar and lift knees 90 degrees
50 butterfly sit ups
75 supermans
