Challenge 1
12 min EMOM – Full body
Min 1 – 10 calories rower or ski
Min 2 – 15-20 Sumo Deadlift high pull
Min 3 – 12-15 Lebert bar rows or DB bent over row
Challenge 2
12 min EMOM – Full Body
Min 1 – 30 KBS
Min 2 – 14-18 Goblet squats
Min 3 – 12-15 Man Makers
Challenge 3
50 calories rower or ski
40 Body weight squats
30 Push ups
20 hallow rocks
10 pull ups
Challenge 4
12 min EMOM
Min 1 – 15/ cable lat pull down
Min 2 – 15-18 DB lateral raises
Min 3 – 15 – 18 Tricep over head extension
Challenge 5
5 rounds
150m row sprints
150 m recover
15 push ups
15 KBswings
Challenge 6
100 calorie challenge
work for 2 mins this when you accumulate your calories
then do row of walls
and then do 40 meters of walking lunges W- 2 x 20lbs M – 2 x 30lbs
now you go back on the cardio machine and continue to work
repeat till you complete 100 calories
Challenge 7
500M row challenge
500m ski challenge
1000m bike challenge
50 and or 30 calorie AD bike challenge
Challenge 8
250m ski followed by row of walls
250m row followed by row of walls
750m bike followed by row of walls
Challenge 9
Sally up Sally Down – Ninja squats or Weighted squats or push ups
Challenge 10
Max bar hang
