Warm up- Row 1000m- nice and easy. grab an empty bar and and do at least 3×10 back squats Strength-...Read more

8am-run like the wind 9am- stretch like Gumby 10am- boot camp like ……    Read more

Warm up- Run a few 400 meter intervals -Then 1 Mile time trial- push yourself- Strength- a 6 Minute Window:...Read more

warm up row 1000 and practice rope climb technique.. if you have your rope climbs Row 2000 Strength Snatch 3,3,3,3,3...Read more

Warm up run 800 5 minutes double under practice 5 minutes of pull up progressions or strict pull ups Strength...Read more