Chest and Core Focus
Life begins at the end of your comfort zone
Round 1
Perform each of the exercises for 30 seconds each
straight arm pull down
The Straight Arm Pull Down is an exercise designed to strengthen the back and rotator cuff muscles
TRX Squat and Row
The TRX squat and row is a great exercise to strengthen the back and legs.
End Round 1, Rest 45 seconds and Repeat 2 more times
Cardio Challenge
12 minutes or 2 km Run. The goal is either to run as much as possible within the 12 minutes or run the 2 km as fast as possible
Round 2
Repeat each exercise for 15 repetitions
hip-extensions
The Hip Extension is an exercise designed to strengthen the Glutes and Hamstrings
Dumbbell Bench Press
The Dumbbell Bench Press (also known as a Chest Press) is designed to strengthen the chest muscles.
End of Round 2, rest 45 seconds and repeat 2 more times
Cardio Challenge
1 km on the rower as fast as possible