THIS WEEK!   Our Rope & Mace Seminar is Wednesday March 4th at 7pm in Manasquan!  Sign-up HERE!  You get your own custom ROPE (Made by Mike) for all your Rope Flow endeavors!

Wednesday is Conditioning Day!

10 Minute Cardio Intervals:

Pick any 3

  • Row
  • Bike
  • Ski
  • Run
  • Light Sled
  • Burpee/ Step / JR / Ladder Drills
  • Kettlebell Sport

You can do this Workout Solo or  alternating with a partner  (1min on 1min off).

Rest 2 minutes between each 10 minute set!

Mike’s 30 Day “Pizza Tour”

Here is Day 4…  Where will he go next?