ZONE 1:

30 RAM ALT REVERSE LUNGE

ZONE 2:

500M ROW

ZONE 3:

20 BOX JUMP OVER/ STEP OVERS

ZONE 4:

25 MED BALL SIT-UP 

ZONE 5:

500M SKI ERG

ZONE 6:

100M FARMERS CARRY

ZONE 7:

25C AIR BIKE

ZONE 8:

20 DEAD BALL SHOULDER OVERS

ZONE 9:

100M TANK PUSH/PULL

ZONE 10:

20 RAM BURPEES

DEKA FIT   10 Functional Fitness Zones are all preceded by a 500-meter run totaling a 5K distance.

DEKA MILE   10 Functional Fitness Zones, preceded by a 160-meter run totaling 1 MILE.

DEKA STRONG   10 Functional Fitness Zones with ZERO RUNNING.