WOD: (18-25 min)
For Time​
1000m row
rest 5 min
30 C&J ​(135/95)
rest 5 min
50-40-30-20-10 Double-Under
*10 Burpees after each round
*goal is to hit each one as hard as possible


3 Ways to Build Muscle by Doing Cardio

There’s a belief in the world of strength training that cardio steals your gains and should be avoided like the plague. The truth? Programming the right type of cardio into your training program can not only speed up the recovery process, but actually build muscle as well.

Here are three training schemes that will hammer your glutes, hamstrings, and quads into growth while also enhancing general health.

Read the entire article here… Grow Your Glutes, Hams, and Quads While Burning Fat