This 2-day, intermediate-level interval routine, should follow the 5 previous routines that make up this Metabolic Conditioning series. This is the final version of the program that allows you to complete weeks 11 and 12. This routine follows the same format as the other programs, starting with 4 bodyweight exercises used more as a warmup. Next up, 6 primary movements that are paired together as compound. The program progresses from 2 to 3 sets for each compound set involving the primary movements. Each routine should be done twice a week over a two-week period before progressing to the next series in the routine. There are 4 such routines, that you’ll need to complete twice a week for two weeks. If you are able, use a foam roller prior to this and all workouts in this series. Rollout your quads, hamstrings, back, and lower legs. EQUIPMENT NEEDED Bodyweight, Barbell, Dumbbells, and Kettlebell PROGRAM GOAL The premise behind this 8-week program (4 routines - 2 weeks each) is to experience a full body, metabolic conditioning workout. Meaning, a series of programs that will challenge your aerobic capacity (amount of work you can do). This type of program is also beneficial in terms of eliciting a high EPOC (excess post oxygen consumption) hours after the workout is done. Again, this is the final workout in a series of 4 workouts that should be performed twice a week over a two week period. This is also the most challenging of the 4 programs in this series. Great job getting to this point in the series - now take it home with a great week of training! Stay Strong Together! MICHAEL WOOD, CSCS JeFit