Workout – October 30th

Have any questions about any of the exercises below? No worries, Check out full demonstration here

Individual

Warm up

Strength – 5×5 Bench Press (heavy)

rest 2 min

Stamina – complete 5 sets as fast as possible. (5 dead lifts and 10 burpees is one set)

5 deadlift at 275#(guys)/185#(girls)

10 burpees

Rest 5 min

Core – 4 sets of each:

15 Toes to bar (hang from pull up bar and swing to make toes touch the bar)

25 butterfly situps

35 Supermans

4 Man Crew

Warm up

Strength – Each FF perform 5×5 bench press (heavy as possible)

rest 3 min

Stamina – 5 sets of the following: (two FF’s race at a time and then switch)

5 deadlift at 275#(guys)/185#(girls)

10 burpees

Rest 5 min

Core – switch every 30 sec for 8 min

FF1 – Toes to bar

FF2 – butterfly sit ups

FF3 – Supermans