Day

  Intermediate Extended warm-up: Warm-up, then… 2 Rounds – Skip x 20 feet Frankensteins x 20 feet Carcoa x 20 feet / side Spidermans x 10 feet Sampson lunges x 20 feet Strength: 5 Rounds – 3 Squats @ 75 – 80% 3 Rope climbs Heavy sled push x 45 ft Metabolic Conditioning: 4... READ MORE