Week 1 Feb. 1-Feb. 6

Ok, here we go again!

The rules are pretty simple. Each week I'll post a workout here, and we do them. You don't even have to do them in the week they post, just get them all done before April 30th!

This time each person who finished the Challenge last time will come up for a workout, so you can only blame me for a few of them!!!

If you don't have the equipment, or cannot do the exercises as posted, feel free to substitute as needed. I will make some recommendations at the end of the post for subs, do what you can and keep it challenging!

Week 1 - The Pyramid (Kevin says this isn't a "true" pyramid and should be renamed) The Trapezoid!

For Time:

Row 100M
10 Pull-Ups, 10 Push-Ups, 10 Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 100M
10 Pull-Ups, Push-Ups, Squats

If the Box doesn't have enough rowers, it's fine to start with the Pull-Ups and then row, to set up a rotation.

The substitutions this week are as follows:

No rower? Treadmill works good (1M Row=1M Run). No Treadmill? Jump Rope or Double Under(1 Jump=10M or 1 DU=25M). No Rope? Do Burpees you cheap ass (1 Burp=20M)!

If you don't have a pull-up bar, you'll just have to be creative with what you have around. Comment below and I can hook you up with ideas. If you can't do that many pull-ups, standard substitutions apply (jumping, bands, boxes, whatever you need).

Post times in the comments.

Good Luck!