This 2-day intermediate interval routine should follow previous routines that make up the Metabolic Conditioning series. It follows the same format starting with 4 bodyweight exercises used more as a warmup. Followed by 6 primary movements that are paired together as compound sets. Each routine should be done twice a week for two-weeks before progressing to the next series in the routine. There are 4 such routines, each performed 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/lower leg. EQUIPMENT NEEDED Bodyweight, Barbell, Dumbbell, & Kettlebells (if not available - use DB). Again, this is the 3rd in a series of 4 workouts that should be performed twice a week over a two week period. The idea behind the Metabolic Conditioning series is to improve your aerobic capacity and overall fitness level. Stay Strong Together! MICHAEL WOOD, CSCS JeFit