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Individual
Strength – Bench press 5×5 heavy
Rest 3 min
Stamina – 5 Sets (the following is 1 set)
100ft walking lunge with 45# plate locked out overhead
15 kettlebell swings 53#
Rest 2 min
Core – 2 sets
50 supermans
50 butterfly sit ups
15 toes to bar
4 Man Crew
Strength – Assembly line bench press 5×5 heavy (when one finishes, spot the other and return to back of line)
Rest 3 min
Stamina – Switch every min for 20 min
FF1 – Walking lunge with 45# plate locked out overhead
FF2 – Kettlebell swings 53#
FF3 – burpees
FF4 – rest
rest 2 min
Core – complete the following for time
100 supermans
100 butterfly sit ups
50 toes to bar
