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Individual
Strength – 3×10 Pull Ups (strict and slow)
Rest 2 Min
Stamina – complete as many sets as possible in 12 minutes
5 handstand pushups
10 burpees
15 kettlebell swings 53# (if not kettlebell, use 55# dumbbell)
Core – 4 set of the following
25 butterfly sit ups
15 Toes to bar
25 Supermans
4 Man Crew
Strength – Assembly line pull ups 3×10 (when one finishes, go to back of line) (slow and controlled)
Rest 2 min
Stamina – Switch every minute for 16 minutes
FF1 – ground to overhead with 25# plate
FF2 – burpees
FF3 – kettlebell Swings 53#
FF4 – rest
Core – each complete 4 sets
25 butterfly sit ups
15 toes to bar
25 supermans
