Complete all exercises and record your time. See how you improve throughout the month or build some friendly competitiveness among your fellow members.
- Room run x7 lengths
- Burpees x7 (modify if needed)
- Sled push x7 lengths
- Power bag squat press x7 (modify if needed)
- Push up x7 (box, floor or rings)
- Ring row x7 (or pull ups)
- 700m row
Male 35kg minimum
Female 25kg minimum
Male 15kg minimum
Female 10kg minimum
Consult with your coach for exercise modifications to suit your ability. You can also break up the sled push and rower distances if needed.