phase 4: cardio

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sprints for satan

Cardio Day 1: Sprint intervals 2x/week 30 sec on/ 1 min off x6-8

Cardio Day 2: Steady State 30 minutes (row, bike)

Cardio Day 3: Tabata: your goddamn choice. (Burpee, Bike, Abs, mix it up, please and thank you!)

…many have tried, few have lived. congratulations on completing the home crypt program. I hope you feel like an amazing undead ninja blood drinking killing machine, as I think you do. you ready to move onto a legit gym iron graveyard? if so, we got you covered with that. if not, do this again, and don’t stop giving them hell. ever. even if there’s a fire!!

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