By now you are probably picking up on our theme for Friday – building an aerobic base.

Adding 5 minutes to our overall run time with 4 rounds of 4 minutes at your race pace.

After the run make sure to get in the banded push-ups and trunk work. Make sure you’re super setting them, meaning hit your 1 min of push-ups and then your 1 min of dead bugs, and so on.


By Brian T

Hey guys, I'm Brian. I've been in the military around 11 years at this point in 11 and 18 series jobs. I started Modern Athlete Strength Solutions not just to give it the cool nickname of MASS, but to provide free strength and conditioning training to those that want to cut through the BS, not pay $100 for a generic program, and develop their athleticism through qualified S&C coaches. I am also the Executive Director at Operation RSF, a 501c3 non-profit that provides education and community initiatives on how fitness benefits mental health.

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