Long volume rep workout that targets aerobic conditioning. You will complete a high amount of reps of specific strength & cardio-focused exercises, completing one set under a certain amount of time before moving onto the next. Some sets will be done for speed while others are done just to completion at your pace desired until all reps are finished. Equipment that may be used: kettlebells, bands, body bars, body weight, cardio machines, penalty boxes, speed rope, wall balls, slam balls, mini bands, plyo boxes, ect.