DEKA Strong & DEKA Mile: Know Your Zones: (1&10)

Learn the DEKA Strong and DEKA Mile 100m zones from certified SGX Coach and DEKA Affiliate gym owner. Zone 1: 30 Weighted Alternating Reverse Lunges (55#/33#) (men/women), 22# (youth) Zone 10: 20 Weighted Burpees (44#/22#) (men/women), 11# (youth) Find the Official Spartan DEKA Rulebook at: www.deka.fit