DEKA Strong

// The Stations

1. 01

   RAM Alternating Reverse Lunges

   30 reps (55 lb Male, 33 lb Female)

2. 02

   Row

   500 m (Same)

3. 03

   Box Step/Jump Overs

   20 reps (24in box)

4. 04

   Med Ball Sit-Up

   25 reps (20 lb Male, 14 lb Female)

5. 05

   SkiErg

   500 m (Same)

6. 06

   Farmer's Carry

   100 m (60 lb/hand Male, 40 lb/hand)

7. 07

   Echo Bike

   25 cal (Same)

8. 08

   Dead Ball Over Shoulder

   20 reps (60 lb Male, 40 lb)

9. 09

   Tank Push/Pull

   100 m (Level 3 Male, Level 2 Female)

10. 10

    RAM Burpees

    20 reps (44 lb Male, 22 lb Female)