What are the goals of the program?
To progress from phase 2, and introduce new workouts to allow you to become more functional.
How to get the best outcome of the program?
During these workouts it’s easy to skip a movement, or reps. Stay on course and stay disciplined towards the sets/reps.
How to schedule the program into a week?
Calculate about 90 minutes for these workouts. Some are shorter and some are longer. Overall, if you budget 90 minutes you will be able to finish each work out within the amount of time. Make it happen.
What do I need to participate in this program?
You will need access to a pool, gym, and your body weight! Also for the ruck, you will need a backpack with weights.
Who are these workouts for (skill-level)?
More advanced than intermediate.