The CHALLENGE

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Warmup 4 MINS

Amrap

20s High Knee run
4x Inchworm with push up
20s Jumping jacks
16x Mountain climbers

The Bright 16MINS

1min Work/ 20s Rest, 3 complete circuits
RPE 7

Station 1
01:00 Treadmill run

Station 2
01:00 BikeErg

Station 3
01:00 Row

Station 4
01:00 Burpee Broad Jump

The FOUNDATIONAL CHALLENGE 16MINS

Complete sequence 3x for total reps/calories. All calories and reps equal one point.

1min Work/ 20s Rest, 3 complete circuits
RPE 9

ZONE 1
01:00 MAX Cal SkiErg

ZONE 2
01:00 Dual DB Thruster rx 12,5kg’s /17,5kg’s

ZONE 3
01:00 Max Cal Row

Station 4
01:00 Dual DB Forward Lunge rx 12,5kg’s /17,5kg’s

Meet the MURPH 9MINS

AMRAP

Weighted rx 10kg / 15kg
5x Burpee
10x Wallball rx 6kg/9kg
15x Lunge Forward