Have any questions about any of the exercises below? No worries, Check out full demonstration here
Individual
Strength – Standing shoulder press max effort 3-6-9-9-6-3
rest 2 min
Stamina – 4 sets of the following (going through the entire list is one set)
15×185# deadlift
400m run
Core – 4 set
25 butterfly situps
25 supermans
25 back extensions
4 Man Crew
Strength – Assembly line Shoulder press max effort 6×6 (when one finishes, go to back of line)
rest 2 min
Stamina – Switch every min for 16 min
FF1 – Deadlift 185#
FF2 – Jumping Jacks
FF3 – Mountain Climbers
FF4 – rest