2010, Phase 9 Challenge Week

4 Team & 1 Individual Challenge

Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan. You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days. Take it, its o.k.

Challenge Day #1: Team

Round & Round We Go Strength (20min), 125 Rep Abs Finisher (5min) and 40 Burpee Rollovers / 150 Cardio Step Ups Conditioning Challenges (15min)

Workout A (2) 10-Min Continuous Circuits: Round & Round We Go Strength (20min)

Complete 8 rounds in 20 minutes. 1 Round = 6 exercises x 10 reps / exercise. If finish early keep going.

DB Clean Progressions x 10 reps	Single Leg DeadLift Progressions-Right x10 reps
DB Push Up Row Progressions x 10 reps	Single Leg Dead Lift Progression-Left x 10 reps
1-Leg Push Ups Progressions x 10 reps	Lateral Backside Bridge Roll Progressions x10 reps

Individual Goal is 8 Rounds; Team Goal is #___ participants X 8 rounds. Record total rounds

*If finish 8 rounds + 1 exercise record 8+1; if 8 rounds + 2 ex’s report 8+2; if 8 rounds + 2 ex’s + 5 reps of 3^rd ex, report 8+2….

125 Rep Abs Finisher (5min)

Alternate sides each rep. Each side counts as 1 rep. Two sides count as 2 reps.

Right Side Plank with DB Rotation x 25 reps	Towel Body Saw x 25 reps
Left Side Plank with DB Rotation x 25 reps	Lateral Plank Walk x 25 reps
Towel Leg ABD / ADD x 25 reps

Complete max reps in 5 minutes.

*Upon completion of abs finisher challenge, record reps and go immediately to Burpees’ Rollovers & Step Ups Conditioning Challenge.

Individual Goal: 125 reps. Team Goal is # participants x 125 reps. Record total reps.

40 Rep Burpees’ Rollovers & 150 Rep Cardio Step Ups Conditioning Challenge (15min)

Individual Goal is 40 Burpees’ Rollovers and 150 Cardio Step Ups in 15 minutes.

Switch off as needed. If finish early, keep going all reps count towards team challenge.

Burpees’ Rollovers x 40 reps

Cardio Step Ups Progressions x 300 reps / pair

Team Goal is # of people x 40 Burpees’ Rollovers and #___people x 150 step ups

Team	Challenge	#People	X	Reps / Rounds / Straws	=	Team Goal Reps / Rounds / Lines / Straw Drops	Team Goal Reps / Rounds / Lines / Straw Drops	+/-Differential	+/- Per Person
6am	Strength	17	X	8	=	136	126.8	-9.17	-0.54
	Finisher	17	X	125	=	2125	2072	-053	-3.12
	Conditioning	17	X	40/150	=	740/2400	790/3037	+50/+637	+2.94/+37.47
9am	Strength	15	X	8	=	120	109.67	-10.33	-0.69
	Finisher	15	X	125	=	1875	1930	+55	+3.67
	Conditioning	15	X	40/150	=	600/2250	713/2778	+113/+528	+7.53/+35.2
6:30pm	Strength	8	X	8	=	64	58.83	-5.17	-0.65
	Finisher	8	X	125	=	1000	961	-39	-4.875
	Conditioning	8	X	40/150	=	280/1350	326/1854	+46/504	+6.5/+63

6:30pm Strength:  Cindy H 6+3, Jenn O 8, James G 8, Paul C 8+1, Chrissy T 7+3, Katy C 6, Jackie B 7+2, Dana D 7+2 Total:  58.83 Finisher:  Cindy H 115, Jenn O 120, James G 125, Paul C 125, Chrissy T 115, Katy C 109, Jackie B 127, Dana 125 Total:  961 Conditioning:  Cindy H 333, Jenn O 45/220, James G 46/190, Paul C 75/240, Chrissy T 40/175, Katy C 40/157, Jackie B 40/249, Dana D 40/290 Total: 326/1854	6am Strength:  Laura O 8+4, Jon O 7, Linda R 8+3, Deb R 8+2, Marc G 8+3, Richard G 9, Anke V 8+1, Deb H 6+4, Shari K 5+4, Kristen P 7+1, Kathy K 5+5, Lisa D 8+2, Matt S 7+3, Mary-Alice T 6+1, Jen T 8+1, Alicia S 5, Kathleen L 8+1 Total:  126+5 Finisher:  Laura O 125, Jon O 100, Linda R 120, Deb R 175, Marc G 165, Richard G 90, Anke V 150, Deb H 175, Shari K 100, Kristen P 115, Kathy K 95, Lisa D 123, Matt S 120, Mary-Alice T 125, Jen T 100, Alicia S 94, Kathleen L 100 Total:  2072 Conditioning:  Laura O 60/190, Jon O 40/199, Linda R 50/247, Deb R 55/250, Marc G 40/200, Richard G 78, Anke V 43/200, Deb H 45/160, Shari K 40/200, Kristen P 40/180, Kathy K 40/150, Lisa D 40/151, Matt S 53/210, Mary-Alice T 40/190, Jen T 40/150, Alicia S 50/210, Kathleen L 36/150 Total:  790/3037	9am Strength:  Sally B 6+4, Susana F 10, Carol G 6+1, Susan A 7, Jen A 7+1, Jo D 8+2, Mike M 6+5, Susan K 6+2, Jen R 7+5, Marisa C 8, Charlotte V 8+3, Stella L 7+2, Leslie W 7+5, Laurel B-W 5+2, Krista K 6+2 Total:  109.67 Finisher:  Sally B 100, Susana F 95, Carol G 125, Susan A 132, Jen A 125, Jo D 120, Mike M 126, Susan K 125, Jen R 127, Marisa C 175, Charlotte V 168, Stella L 140, Leslie W 120, Laurel B-W 125, Krista K 127 Total:  1930 Conditioning:  Sally B 49/300, Susana F 51/150, Carol G 47/170, Susan A 40/217, Jen A 45/175, Jo D 40/190, Mike M 18/157, Susan K 50/150, Jen R 52/150, Marisa C 60/260, Charlotte V 61/210, Stella L 40/200, Leslie W 50/184, Laurel BW 60/95, Krista K 50/170 Total: 713/2778
Challenge Week has officially started and is living up to its name as no classes beat the strength challenge, only the 9am class beat the finisher challenge and all classes beat the burpee rollovers / cardio step ups conditioner challenge.  Congratulations! Each class was close to beating the strength challenge and missed by roughly 3 exercises or 30 reps per person.  Special shout outs to Jenn O’Leary (8), James Glanville (8), Paul Cullen (8+1), Laura Otting (8+4), Linda Riak (8+3), Marc Gromada (8+3), Richard Goren (9), Anke Vorbau (8+1), Lisa DeLima (8+2), Jen Timmins (8+1), Kathleen Lowney (8+1), *Susana Fantozzi (10), Jo Doherty (8+2), Marisa Cimino (8), Charlotte Vanlier (8+3) for matching or beating the strength goal rounds. Finisher shout out to Jackie Bunt (127), Deb Rooney (175), Anke Vorbau (150), Deb Hicks (175), Susan Andelman (132), Mike Marsten (126), Jen Roy (127), Marisa Cimino (175), Charlotte Vanlier (168), Stella Lee (140), and Krista Kett (127) for beating the individual abs finisher goal reps. Conditioning shout outs to Susan Andelman for (217su), Marisa Cimino (60b/260s), Charlotte Vanlier (61b/210s), Stella Lee (200s), Laurel Britt-Webb (60s), Cindy Hutter (333s), Paul Cullen (75b/240s), Jackie Bunt (249s), Dana Dornbusch (290s), Laura Otting (60b), Linda Riak (247s), Deb Rooney (250s), Marc Gromada (200s), Matt Sarrett (210s), Alicia Straus (210s). Extra special shout out to Paul Cullen who rocked 75 burpees (35 over the individual goal), to Dana Dornbusch for getting 290 step ups (150 over the I goal) and to Susana Fantozzi for getting 10 rounds of strength.  Wow!

Challenge Day #2: Team

500 Rep Strength (20min), Round & Round We Go Finisher (5min) and Straw Drop Lap Around Conditioning (10min) Challenges

Workout B, Crayola 64 Body Weight Workout: 500 Rep Strength (20min)

Complete max reps in 20 min as possible. If finish early, start over (all reps count).

Lateral 180 Jump Turns x 100	Supine Triceps Bridge Progressions: 100 mississippis
Incline Push Up 1.5’s Progression x 100	Linear Zig Zag Hips Progressions x 50 each
Side Plank w/ Hip Wall Slide Progressions x 50e

*Go in any order you choose (I recommend hardest exercises first while your fresh).

*Do any rep denominations you choose, but you must finish exercise rep totals before starting over.

Individual Goal is 500 Rep; Team Goal is #___ participants X 500 reps. Record total reps.

Round & Round We Go Diverging Pyramid Finisher (5min)

Individual Goal: complete 5 levels

Aim to finish around 8 minutes or less.

rd1 = 1 Broad Jump (BJ), 5 Wall Walks (WW), 10 scissor jacks (SJ); rd2 = 2 BJ, 4 WW, 10 SJ, rd 3= 3 BJ, 3 WW, 10 SJ, …

C1: Broad Jump x 1-5 reps (ascend)

C2: Wall Walk x 5-1 reps (descend)

C3: Scissor Jacks x 10 (constant)

Alternatives to Broad Jumps are DB Swings: 1 BJ = 3 Swings; Alternative to Wall Walk are Gymnastic Bridges or Wall Slides; 1 WW = 2 Gymnastic Bridges or 10 Wall Slides; Alternative for Scissor Jacks are Towel Slides. 1 SJ = 1 Towel Slide

Complete max rounds in 5 minutes.

Each exercise counts as 0.33 towards your rounds goal.

Team Goal is # participants x 4.33 rounds.

Straw Drop Lap Arounds (10min)

Each person gets 2.2 straws for every minute of test length.

If running is your strength, grab extra straws.

*Can’t run; Do Burpees or Towel Pushes. 5 burpees = 1 straw or 1 Towel Slide (endline to endline length) = 2 Straws.

Team Goal is # of people x 2.2 straws x time.

Team	Challenge	#People	X	Reps / Rounds / Straws	=	Team Goal Reps / Rounds / Straw Drops	Team Actual Reps / Rounds / Straw Drops	+/-Differential	+/- Per Person
6:30pm	Strength	7	X	500	=	3500	3266	-234	-33.43
	Finisher	7	X	4.33	=	30.31	35.67	+5.36	+0.77
	Straw Drop Lap Arounds	7	X	24	=	168	157	-11	-1.57
6am	Strength	18	X	500	=	9000	8910	-90	-5
	Finisher	18	X	4.33	=	7794	101.67	+23.73	+1.32
	Straw Drop Lap Arounds	17	X	22	=	374	352	-22	-1.29
9am	Strength	10	X	500	=	5000	4738	-262	-26.2
	Finisher	10	X	4.33	=	43.3	54.99	+11.69	+1.17
	Straw Drop Lap Arounds	10	X	24	=	240	235	-5	-0.5

6:30pm Strength:  Mary Thomas 200, Bill W 800, Dana D 540, Cindy H 553, James G 200, Hannah T 473, Maria V 500 Total: 3266 Finisher:  Mary T 3.33, Bill 4.67, Dana D 5, Cindy H 5, James G 6, Hannah T 5.67, Maria V 6 Total:  35.67 Straw Drop Total:  157 (-11)	6am Strength:  Kristen P 550, Linda R 630, Katy C 488, Alicia S 467, Laura O 480, Lisa D 493, Paul C 510, Mary-Alice T 500, Debbie O 450, Jen O 485, Shari K 500, Jen T 505, Lisa G 530, Richard G 480, Kathleen L 492, Kathy K 280, Anke V 600, Matt S 470 Total:  8910 Finisher:  Kristen P 5.67, Linda R 9.67, Katy C 4.33, Alicia S 5, Laura O 5, Lisa D 5, Paul C 6.67, Mary-Alice T 10, Debbie O 4, Jen O 4.67, Shari K 5.33, Jen T 6.33, Lisa G 5.67, Richard G 2, Kathleen L 7.33, Kathy K 4, Anke V 6, Matt S 5 Total:  101.67 Straw Drop Total:  352 (-22) *Richard G 50burpees + 50 Push Ups	9am Strength:  Jo D 532, Carol G 430, Marisa C 505, Charlotte V 721, Laurel BW 350, Susana F 325, Kristina D 450, Stella L 460, Krista K 470, Jen R 495 Total:  4738 Finisher:  Jo D 5.33, Carol G 5, Marisa C 8.33, Charlotte V 5, Laurel BW 5, Susana F 4.33, Kristina D 6, Stella L 5, Krista K 5, Jen R 6 Total:  54.99 Straw Drop Total:  235 (-5)
“Really Sore was the reply at the start of each class to the question of how do you feel?”  High Fives to each class for beating the Finisher Challenge.  Broad Jumps, Wall Walks and Scissor Jack Pyramids aren’t too tough for you anymore.  J The 500 rep strength however bested you by 33, 5 and 26 reps per person for the 6:30pm, 6am and 9am classes respectively.  The Straw Drop was even closer to being beat with the 6:30pm, 6am and 9am classes falling short by roughly 1.5, 1.3 and 0.5 straws per person.  Wow!.  0.5 straws per person.  If half the class was able to gut out 1 more lap earlier you would have beaten the challenge. Strength shout outs to Bill Weinreb *(800), Dana Dornbusch (540), Cindy Hutter (553), Kristen Pepe (550), Linda Riak ***(630), Paul Cullen (510), Jen Timmins (505), Lisa Griggs (530), Anke Vorbau (600), Jo Doherty (532), Marisa Cimino (505) and Charlotte Vanlier **(721) for beating the individual goal of 500 reps. Finisher shout outs to James Glanville (6), Maria Vacca (6), Hannah Thomas (5.67), Kristen Pepe (5.67), **Linda Riak (9.67), Paul Cullen (6.67), *Mary-Alice Tully (10), Shari Krasnoo (5.33), Jen Timmins (6.33), Lisa Griggs (5.67), Kathleen Lowney (7.33), Anke Vorbau (6), ***Marisa Cimino (8.33), Kristina Day (6) and Jen Roy (6) for going back down the pyramid.

Challenge Day #3:  Team

500 Rep Partner Strength (20min), 200 Reps Abs Finisher and 1920 Partner High Knee Runs Conditioning (15min) Challenge

Workout C, Partner Band (PB) Workout:  500 Rep Strength (20min)

Complete max reps in 20 min as possible.  If finish early, start over (all reps count).

PB Squat w/ Step x 100 / pair or 50/person	PB Row Progressions x 100 / pair or 50/person
PB 1-Leg Squat Progressions x 100 / pair or 50/person	PB Skull Crushers x 100 / pair or 50/person
PB Anti-Rotation Press x 100 / pair or 50/person

*Go in any order you choose (I recommend hardest exercises first while your fresh).

*Do any rep denominations you choose, but you must finish exercise rep totals before starting over.

Pair Goal is 500 Rep; Team Goal is #___ participants X 250 reps.  Record total reps.

150 Rep Abs Finisher (5min)

Each side counts as 1 rep.  Two sides count as 2 reps.

Plank w/ Alternate Reach x 25 each	Side Plank Right w/ 1-Arm Slides x 25 each
Plank w/ Alternate Hip Extensions x 25each	Side Plank Left w/ 1-Arm Slides x 25 each
Star Plank x 50 mississippi’s

Complete max reps in 5 minutes.

*Do any rep denominations you choose, but you must finish exercise rep totals before starting over.

Individual Goal:  150 reps.  Team Goal is #      participants x 150 reps.  Record total reps.

1500 Partner Band High Knee Runs (15min)

Each knee turnover counts as 1 rep.  2 knee turnovers count as 2 reps.

Balance your high knee runs between forward, lateral right, lateral left and backwards run positions.

Switch off as needed.  If finish early.  Start over.

*Can’t run, Do Towel Slides (mountain climbers w/ towels).  1 high knee slide = 1 high knee.

Pair Goal:  1500 reps.  Team Goal is # of people x 750 reps.  Record total reps.

6:30pm Strength: Mike A 255, Steve C 210, Mary T 160, James G 210, Maria V 275, Bill W 275, Cindy H 282, Chrissy T 260, , Thomas J 275, Hannah T 275, Jackie B 260, Vinay M 160, Carol G 256, Dana D 260 Total: 3413 Finisher: Steve C 275, Mary T 60, James G 200, Maria V 250, Bill W 200, Cindy H 202, Chrissy T 200, Thomas J 150, Hannah T 150, Jackie B 170, Vinay M 100, Carol G 210, Dana D 190 Total: 2357 Conditioning: Steve C 1250, Mary T 600, James G 800, Maria V 1300, Bill W 1000, Cindy H 1126, Chrissy T 1100, Thomas J 1025, Hannah T 1025, Jackie B 1000, Vinay M 600, Carol G 925, Dana D 900 Total: 12651	6am Strength: Marc G 278, Jen O 250, Helen R 247, Kristen P 230, Mike A 283, Kathleen L 250, Linda R 276, Jeff E 278, Paul C 283, Debbie O 250, Jen T 250, Anke V 230, Alicia S 247, Deb R 340, Lisa D 225, Matt S 276, Lisa G 330, Kristina D 238 Total: 4761 Finisher: Marc G 200, Jen O 150, Helen R 155, Kristen P 160, Kathleen L 168, Linda R 170, Jeff E 188, Paul C 200, Debbie O 150, Jen T 156, Anke V 160, Alicia S 166, Deb R 250, Lisa D 200, Matt S 163, Lisa G 207, Kristina D 125 Total: 2968 Conditioning: Marc G 1045, Jen O 780, Helen R 825, Kristen P 945, Kathleen L 1105, Linda R 1200, Jeff E 1045, Paul C 1000, Debbie O 780, Jen T 1105, Anke V 1100, Alicia S 825, Deb R 1000, Lisa D 600, Matt S 850, Lisa G 1040, Kristina D 900 Total: 16145	9am Strength: Amy H 200, Jen R 290, Jen A 220, Leslie W 290, Krista K 225, Sally B 273, Susan K 200, Marisa C 273 Total: 1971 Finisher: Amy H 175, Jen R 175, Jen A 175, Leslie W 185, Krista K 175, Sally B 155, Susan K 150, Marisa C 220 Total: 1410 Conditioning: Amy H 750, Jen R 1050, Jen A 800, Leslie W 750, Krista K 800, Sally B 1000, Susan K 750, Marisa C 1000 Total: 6900
Ding, Ding, Ding! We have a winner, winner, chicken dinner! The 6am class beat all 3 challenges. Woo-hoo and High Fives all around. This was the closest all classes came to beating all 3 challenges. The 6:30pm class missed a trifecta by just 6.21 reps per person, the 9am just missed it by 3.63 reps per person and the 6am classes smoked it by 14.5 reps per person. Not only did we get our first full day challenge winner, but each class smoked the finisher and high knee run challenges (I was concerned that 15 minutes and 1500 reps might have been too much, but you proved me wrong. Next time we’ll do 2000 reps and 20 minutes. Just kidding!) Strength shout outs to Paul Cullen (you killed me, my arms are still screaming; 283), Me (255 & 283), Maria Vacca (275), Bill Weinreb (275), Cindy Hutter (282), Chrissy Thurmond (260), Thomas John 275, Hannah Thomas (275), Jackie Bunt 260, Carol Gray (256), Dana Dornbush (260), Marc Gromada (278), Linda Riak (276), Jeff Evaul (278), Paul Cullen (283), Deb Rooney (340), Matt Sarrett (276), Lisa Griggs (330), Jen Roy (290), Leslie Williams (290), Sally Babigian (273), Marisa Cimino (273) for beating the individual goal of 250. Finisher shout outs to Steve Cimino (275), James Glanville (200), Maria Vacca (250), Bill Weinreb (200), Cindy Hutter (202), Chrissy Thurmond (200), Carol Gray (210), Marc Gromada (200), Paul Cullen (200), Deb Rooney (250), Lisa DeLima (200), Lisa Griggs 207 and Marisa Cimino 220 for beating the individual finisher goals. Conditioning shout outs to Steve Cimino 1250, Maria Vacca (1300), Bill Weinreb (1000), Cindy Hutter (1126), Chrissy Thurmond (1100), Thomas John (1025), Hannah Thomas (1025), Jackie Bunt (1000), Marc Gromada (1045), Kathleen Lowney (1105), Linda Riak (1200), Jeff Evaul (1045), Paul Cullen (1000), Deb Rooney (1000), Jen Timmins (1105), Anke Vorbau (1100), Lisa Griggs (1040), Jen Roy (1050), Sally Babigian (1000) and Marisa Cimino (1000).

Challenge Day #4: Team

Round & Round We Go Strength (20min) and 170 Touch Shuttle Run Conditioning (20min) Challenges

Workout D, Weight Based:  Round & Round We Go Strength (20min)

Complete 8 rounds in 20 minutes. 1 Round = 6 exercises x 10 reps / exercise. If finish early keep going.

DB Row Progressions x 10 reps	DB Step Ups Progressions x 10 reps
DB Stiff-Leg Dead Lift Progressions x10reps	DB Push Jerk Progressions x 10 reps
DB Hang Snatch Progressions x 10 reps	Towel Crawl Plank to Push Ups Progressions x 10 reps

Individual Goal is 8 Rounds; Team Goal is #___ participants X 8 rounds. Record total rounds

*If finish 8 rounds + 1 exercise record 8+1; if 8 rounds + 2 ex’s report 8+2; if 8 rounds + 2 ex’s + 5 reps of 3^rd ex, report 8+2….

20Minute Shuttle Run Challenge

Rookies 70 line touches in 20minutes

Sophomores 90 line touches in 20minutes

All-Stars 140 line touches in 20 minutes

Leaders 170 line touches in 20 minutes

Non-Runners, 10, 12, 14 or 16 End Wall to End Wall Sled Push Lengths for rookies, sophomores, all-stars and leaders respectively in 20 Minutes or Burpees (reps same as shuttle run)

Team Goals: All participants must finish their goals in 20 minutes or less to beat the challenge.

If you finish early, congrats, get a drink and run with a teammate. You all finish together.

6:30pm Strength: Total:	6am Strength: Total:	9am Strength: Total:

Team / Name	Group	Lines	Time	Team / Name	Group	Lines	Time

Challenge Day #5: Individual

600 Rep Strength, 3 Round Diverging Pyramid Finisher and Chaos TB Conditioning Challenges (40min)

Individual Goal: Complete All Challenges in 40 minutes

This is modeled after a triathlon. Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.

Workout A&B 600 Rep Strength (20min)

Individual Goal: Complete 600 reps

5 Exercise Strength Circuit:

Incline Push Ups x 100 reps	BW Push Up Rows x 100 reps each
Body Saw x 100 reps	Linear Zig Zag Hops x 50 landings each
Lateral 180 Jump Turns x 100 reps

Go in any order and do any rep denomination you choose.

Don’t have to finish all reps before moving onto the next exercise. You can come back.

Keep track of how many reps you’ve completed.

Aim to finish around 20 minutes or less.

When finished run and tap instructor on the shoulder to record your time.

Immediately move on to the next challenge.

Total Body Diverging Pyramid (5min)

Individual Goal: complete 3 levels

Aim to finish around 8 minutes or less.

rd1 = 1 bear crawl (bc), 3 crab walk (cw), 10 external rotations (er); rd2 = 2 bc, 2 cw, 10 er,, rd 3= 3 bc, 1 cw, 10 er, …

C1: Bear Crawls x 1-3 reps (ascend)

C2: Crab Walk x 3-1 reps (descend)

C3: External Rotations x 10 (constant)

*Alternative: Lateral Monster Walk (switch directions ½ way) x (1-3), Monster Walk x (3-1), External Rotations x 10

When finished run and tap instructor on the shoulder to record your time.

Immediately move on to the next challenge.

Chaos TB Conditioning (15min)

Soldiers March x 2 laps	Chaos 4 Corners x 5 rounds or
Burpees Rollovers x 30 reps	Cardio Step Ups x 115 reps

Individual Goal: 2 Solider Marches, 5 Chaos Four Corners, 30 Burpees Rollovers and 115 Cardio Step Ups

Aim to finish around 15 minutes or less.

*Can’t do Soldiers March or Chaos 4 Corners? 2 S.Marches & 5 Ch4C’s = 37 Additional Burpees Rollovers.

*Can’t do Burpees Rollovers? Do additional 115 Cardio Step Ups.

*Can’t do Cardio Step Ups? Do 55 Burpees Rollovers.

When finished run and tap Mike on the shoulder to record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Get a quick sip of water and become a loud clapping cheerleader until your all of your teammates finish.

YOU WILL FINISH AS EVERYONE FINISHES. No matter how long it takes. I’ll stay late if needed.