Funk MM As Print Training

This manual is copyrighted by Marc Funk Roberts. All Rights Reserved.
No part of this manual may be reproduced or transmitted in any form or by

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possible prison sentence upon conviction.
Copyright 2014
Medical Disclaimer
Please Note:
The recommendations in this and any other document are not

medical guidelines but are for educational purposes only. You must consult your
physician prior to starting this or any other program or if you have any medical
condition or injury that can possibly worsen with physical activity. This program
is designed for healthy individuals 18 years and older only. The information in this
document is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. Marc Funk Roberts, or anyone associated
with Funk Roberts Fitness Ltd advises readers to take full responsibility for their
safety and know their limits. Before partaking in the exercises in this or any other
program, be sure that your equipment is well-maintained, and do not take risks
beyond your level of experience, aptitude, training and fitness. The exercises and
dietary programs in this book are not intended as a substitute for any exercise
routine or treatment or dietary regimen that may have been prescribed by your
physician. Dont lift heavy weights if you are alone, inexperienced, injured, or
fatigued. Dont perform any exercise unless you have been shown the proper
technique by a certified fitness trainer or certified strength and conditioning
specialist. Always ask for instruction and assistance when lifting. Dont perform any
exercise without proper instruction. Always do a warm-up prior to any exercise
including but not limited to interval training. See your physician before starting any
exercise or nutrition program. If you are taking any medications, you must talk to
your physician before starting any exercise program, including but not limited to
Funk Roberts Fitness. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician immediately.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or
a registered dietician. If your physician recommends that you dont use this or any
other program, please follow your doctors orders.
Waiver & Release of Liability

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED
IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES
CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO
UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE
RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL
CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE
SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED
TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT
OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN
THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO
WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF
ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR
AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH,
LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS
OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE
EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER
AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL
STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY
WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY
INJURIES, LOSSES OR DAMAGES.
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STRENGTH &
CONDITIONING
Build SUPER HUMAN CARDIO So You NEVER Get Tired!
WELCOME TO SPRINT TRAINING

FOR FIGHTERS
If you are reading this right now then that means you are someone that wants to
take their training to the next level and find the best ways to reach your overall
fitness goals.
OR
You want to use this resource to help others reach their health and fitness goals.
I have a love/hate relationship with interval sprints.

I love them because I know that are so effective for improving your cardio, anaerobic
system, burning fat while allowing you to keep you muscle and stay JACKED
I hate them when I have to actually perform them
I love them again after Im donebut who doesnt
These are a collection my favourite sprint training workouts and drills that I have
used in my training while preparing for a fight in the past, and what I use when
helping other combat fighters like yourself improve overall cardio quickly!
You will find new sprint workouts and some of my older ones that I have posted in
the past. I wanted to conglomerate all of them into one single resource and this is it.
Are you ready? Its time to GET IT DONE!
Your Friend and Coach,
Funk Roberts
MMA Conditioning Coach
Certified Metabolic Trainer
Kettlebell Specialist
TRX Qualified
Certified BEAST!
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STRENGTH &
CONDITIONING
Table of Contents
Interval Sprint/Sprint Interval Training
01
Sprint Training Tips
03
Sprint Techniques & How To Sprint
04
Interval Sprint Drills
05
Sprint Hybrid Workouts
08
Hill Sprint Drills
11
Beach Sprint Drills
14
Meet Funk Roberts
17
How To Reach Funk Roberts
18
2014. FunkMMA Sprint Training For Fighters
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STRENGTH &
CONDITIONING
Interval Sprint/Sprint Interval Training

Interval training involves short periods of high intensity followed by a low intensity
period or rest. The focus is to improve your cardiovascular fitness.
Sprint interval workouts are a type of high intensity interval training protocol that
will help build endurance, lower body strength and power, speed, increase your
anaerobic threshold, improve cardio and burn fat while you maintain muscle.
Unlike long duration training, sprint intervals require you to use maximum effort in a
short period of time.
The other benefit to using sprint intervals is that it can build both the anaerobic and
aerobic systems.
The aerobic systems means with oxygen and is generally slower-moderate paced
exercises like jogging where oxygen is the main energy source.
Anaerobic systems means without oxygen and is often higher intensity training
where the energy is derived from other sources called phosphates, which are stored
in the skeletal muscles.
For a combat athlete depending on the sport both the aerobic and anaerobic
systems are both important. Building your aerobic system will allow you to perform
for longer and can sustain heightened energy outputs for hours on end.
The better your anaerobic system is the longer you will be able to fight at a higher
intensity without getting tired.
Interval sprints are the best way to train the important components of your
anaerobic power, capacity and the overall system. Interval sprints can improve the
bodys ability to buffer and tolerate lactate.
Integrating sprint interval training into your overall strength and conditioning
program is important for any MMA, martial arts or combat athlete that have to
perform under fatiguing conditionings. You can implement different type of sprint
training, using a running track, soccer/football field, hills, the beach or even the
street in front of where you live.
01
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STRENGTH &
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With Sprinting for Fighters you are going to get a variety of different interval sprint
workouts that you can include in your overall training program to help you improve
your cardio fast so you can last longer both during training and more importantly in
competition.
Time to take your cardio up a level so you can learn and improve and be the best
combat fighter you can!
Train Hard, Fight Eazy!
02
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STRENGTH &
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Sprint Training Tips

When possible sprint on soft surfaces like grass or a track.
Ensure that you where proper shoes that are build for running in.
Use these workouts at least once per week, no more than twice. The intensity
must be high and along with your regular combat skill training and other
workouts you do not want to lead to overtraining.
You must ensure that you warm up prior and stretch thoroughly after a
session. There will be sample warm up and stretch routines below
If you have never sprinted before or have not done so in a while, start off
slow by cutting the volume of sets in half and working up to full sets over a
few weeks.
You can use sprint interval as a your main workout if you a short on time.
You can include it in an overall training session as one of the components at
the beginning for example. You can use sprints as a finisher to your combat
skills training class or workout session.
Make sure you have adequate recovery time between sprint session
(often 48 hours in between)
Cycle your sprint training with on/off weeks. For example every 4-6 weeks
take a break and allow your body to recover from the HIIT workouts.
Ensure you go through ALL of the sprinting technique videos, sprint warm
up drills and stretch videos. Even if you are a high level athlete, if you are not
a sprinter than chances are you will learn how to run with proper technique.
Use the warm up drills that are provided to ensure that you are properly
prepared for the workout and reduce your chances of injuries.
03
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STRENGTH &
CONDITIONING
Sprint Techniques
AND How To Sprint
Before you can sprint, it is important that you learn the proper techniques and how
to sprint correctly to increase your power and reduce the chances of injury
Take some time to read this awesome article and video by my friend, UFC Trainer
and MMA Conditioning coach Eric Wong on proper sprint techniques:
http://ericwongmma.com/sprint-training-technique-tips-for-max-speed-power/
In that article/video, youll get some amazing sprinting tips on form and more.
Sprint Warm Up Drills

Here is a great video with Fitness professional and college track stay Erin Stern that
shows basic sprint drill warm up you can use
https://www.youtube.com/watch?v=qT6oDhtoDi8
Dynamic Warm Up
Because sprinting produces force around the joints of the ankle, knee, hip and
shoulders, it is important to loosen these areas with a dynamic stretch routine.
https://www.youtube.com/watch?v=xbOxmQRi7fM
It is extremely important to always warm up before performing sprints.

NOTE: ALWAYS warm up before doing ANY sprints. Here is a warm-up you can do
before your sprint workouts
Post Workout Static Stretch

Use this post workout static stretch after each sprint session
https://www.youtube.com/watch?v=2wMSSupoCI8
04
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STRENGTH &
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Interval Sprint Drills

You can also use the first few sets as warm-ups after you go through the sprint
warm up drills.

First set sprint at about 50% of your maximum speed,

Second set sprint at about 70% of your maximum speed,
Third set sprint at about 80% of your maximum speed
NOTE: Interval Sprint Demo Videos

The sprint drills in this category have corresponding demo videos on
the download page or a link to a YouTube video
1. Regular Sprints (30-50 yards)

Sprint (30-50 yards) and walk back to the start and immediately sprint again.
Do this 10 times
(NOTE: Make sure you use the time you walk back to recover)
2. Sprint with Jog Back

Sprint (30-50 yards) and jog back to the start and immediately sprint again.
Do this 10 times
3. Sprint with 10 Sprawls

Sprint (30-50 yards) and perform 10 sprawls.
Walk back to the start and immediately repeat for 5-10 times
4. Sprint with 10 KB Swings

Sprint (30-50 yards) and perform 10 Kettlebell Swings.
05
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STRENGTH &
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5. Sprint with 10 Plyo Push Ups

Sprint (30-50 yards) and perform 10 Plyo Push Ups.
6. Progression Sprints
Set 3-4 markers 10-15 yards apart using yard lines on a field, setting up cones on a
track, street poles on the road or anything else you can find.
Start a slow jog form the start to the first marker, the increase your speed to the
second marker and full on sprint to the third marker
Walk back to the start and immediately repeat 10 times
7. Tuck Jumps - 6 and Sprints

Perform 6 tuck jumps and immediately sprint for 30-50 yards. Walk back to the
start and immediately repeat for 5-10 times
8. Lying on the ground - Sprint

Start with your stomach or back on the ground and on your count stand up and
immediate sprint 30-50 yards. Walk back to the start and immediately repeat 10
times, switching your start position each time.
9. Suicides
This is a great drill that focuses on speed, fast twitch muscles, explosiveness and
agility. You can use a stopwatch to time yourself so you can beat it next time or you
can race against other training partners or your team.
Set up 4 markers points depending on where you are running. Lets take a football
field as an example.
06
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STRENGTH &
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On your count sprint as fast as you can to the 25 yard line, touch it with your hand
and sprint back to the start line, making sure you touch the line.
Immediately sprint toward midfield, touch the line and sprint back to the start, again
touching the line.
Sprint back toward the opposite 25 yard line, touch it and sprint back to the start.
Finish the suicide by running as fast as you can to the opposite goal line. Touch the
line and run back to your original starting point
07
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STRENGTH &
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Sprint Hybrid Workouts

These are sprint workouts that are mixed with bodyweight, resistance exercises
or plyometrics.
NOTE: Sprint Hybrid Demo Videos

The sprint drills in this category have corresponding demo videos
on the download page or a link to a YouTube video
Sprint Workout #1 - Five and Dime

https://www.youtube.com/
watch?v=dFDoJZvppNk
Perform 10 intervals sprints with exercise after

each sprint
Complete 2 rounds each of the following exercises.
10 reps of each exercise after each sprint interval
Complete intervals 2 times per week
1. Push-ups
2. Pull-ups
3. Tuck jumps
4. Mountain climbers
5. Ab spring ups
08
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STRENGTH &
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Sprint Workout #2 - Push Up and Sprint

watch?v=Jfvi5kH38IQ
Perform 10 intervals sprints with a different

push up variation at the end of each interval.
After each sprint you will perform 10 reps of a
push up variation listed below. Make sure you
walk back to the start and immediate perform
the next sprint interval and push up variation
Push Up Variations:
1.
2.
3.
4.
5.
Regular Push Ups

Plyo Push Ups
Diamond Push Ups
Wide Grip Push Ups
Side-to-Side Push Ups
6.
7.
8.
9.
10.
Push Up with Knee to Chest

Spiderman Push Ups
Kick Thru Push Ups
Staggered Push Ups
Regular Push Ups
Sprint Workout #3 - MMA Sprints

https://www.youtube.com/watch?v=Q_
gjQvukO08
Perform 10 sets of the following sprint intervals

at 30-50 yards
Set
Set
Set
Set
1 - Sprint with no exercise (walk back)

2-4 - sprint with Abs Spring Ups (walk back)
5-7 - Sprint with Push Ups (walk back)
8-10 - Sprint with KB/DB Swings (walk back)
09
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STRENGTH &
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Sprint Workout #4 - Plyo Sprints

These workouts combine plyometric exercises
with sprint intervals.
Purpose of these workouts are to jump over
1-5 hurdles off two feet and immediately sprint
for 40-50 yards then perform 10 pushups
Workout A
watch?v=R7QMwLNeWPM
Workout B
https://www.youtube.com/watch?v=MOI_ts9PU4
10
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STRENGTH &
CONDITIONING
Hill Sprints Drills

Hill sprints are another great way to train your anaerobic and aerobic systems. One
of the advantages of performing hill or incline sprints is that its easier on the joints,
muscles, tendons and ligaments.
Due to the inclined surface, maximum speeds cannot be attained which makes this
is a safer for the posterior chain (low-back, glutes, hamstrings and gastrocs) while
strengthening this area at the same time
Also with hill sprints, you are using your body weight as a resistance to push against,
so the muscles from your legs have to work harder.
This promotes strength endurance, improves lactate threshold and develops
maximum speed and strength.
The following workouts are two examples of hill sprints that you can use in your
training.
Hill Sprint #1 - Thailand Hills
Click Link Below for YouTube Demo Video

watch?v=rPmuVDoDgvA
11
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STRENGTH &
CONDITIONING
Hill Sprint Workout #2 - Hell On The Hill
watch?v=M-qLwV11cfs#t=70
3 Round Sprint Circuit

Warm Up
ALWAYS warm up before doing ANY
sprints.
Specific Sprint Warm-Ups
Sprint (20 secs/30 yards) at about 50% of your maximum speed, rest 30 seconds
Sprint (20 secs/30 yards) at about 70% of your maximum speed, rest 30 seconds
Sprint (20 secs/30 yards) at about 80% of your maximum speed, rest 1-2 minutes
Round 1 Killer Hill Sprints5 Sets of Regular Hill Sprints @95-97% SpeedRest and
recover on the walk down and sprint back up right after
Round 2 Heart Pumping Trios from Sprint Conditioning Finishers (http://
trainwithfinishers.com/sprintfinishers/).Do the following circuit as many times as
possible in 5 minutes, resting only when needed.
Once

the 5 minutes are up, rest 2 minutes, and then move into the next circuit.
1A) Hill Sprints (1)
1B) Burpees/Sprawl (10)
1C) X-Body Mountain Climbers/Mountain Climbers (5/side)
12
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STRENGTH &
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Round 3 Sprint and Swing (Not Shown in Video) from Sprint Conditioning
Finishersprogram (http://trainwithfinishers.com/sprintfinishers/).
The following circuit ONE time, resting as shown
(NOTE: recovery is walking down the hill)

Hill
Hill
Hill
Hill
Hill
Sprints
Sprints
Sprints
Sprints
Sprints
KB or DB Swings (30)Rest 1 minute

KB or DB Swings (30) Rest 1 minute
KB or DB Swings (30)
13
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STRENGTH &
CONDITIONING
BEACH Sprint Drills

5 Best Beach Drills for MMA and Combat Fighters
Video
https://www.youtube.com/watch?v=PW499BGgJIc
5 Beach Drills for Fighters

1.
Interval Beach Sprints 10 intervals
2.
Pop Up Sprints 5-7 sets
3. Shuttle Runs
4.
Continuous Broad Jumps
5.
Beach Suicide Runs
1. Beach Sprints
(Speed, Anaerobic Conditioning, Muscular Endurance, Power)
Running on the beach adds the extra element of the sand to the mix.Your muscles
have to work harder in order to run on and through the sand, incorporating type 2a
fast twitch muscles fibers and stabilizer muscles.
14
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STRENGTH &
CONDITIONING
Even though running on sand is easier on the joints and tendons you really have to
power through these sprints so you can develop your explosive fast twitch muscles
in the legs
2. Pop Up Sprints
(Acceleration, Speed, Explosive Power)
This is an acceleration drills are key when looking to increase your athletic
performance and explosion
Start on your knees and when you are ready pop up to your feet and start your
sprint. Make sure that you switch the lead foot you start your sprint with each round.
If you land on your left foot when you pop up, then on the next sprint use your right
foot.
3. Shuttle Runs
(Speed, Direction Change, Explosiveness)
This is a great exercise to train your quick change of direction which often happens
in combat sports.
Shuttles will improve your dynamic balance, power, speed and coordination.Make
sure that you plant and explode into the opposite direction while using short quick
steps in between
4. Broad Jumps
(Explosive Power, Leg Strength, Muscular Endurance)
This drill really helps to develop explosive leg power effectively and fast.
The squat you take before a broad jump allows you to stretch your muscles and thus
generate a more powerful muscle contraction when you jump.
Improves the reaction of fast-twitch muscle fibers throughout the body and your leg
and core muscles to contract very quickly so you can generate maximal force with
each jump
15
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STRENGTH &
CONDITIONING
5. Beach Suicides
(Cardio, Muscular Endurance, Mental Toughness)
These are just brutal!
I set up 5 lines in the beach about 5 yards apart or more and ran each line and back
This was my final round and this build cardio, muscle endurance as the lactic acid is
building up in the legs and mental toughness!This is your classic Finisher
There you go my 5 best beach drills for fighters that you need to start implementing
into your training, of you have access to the beach. Believe me you will start to
notice a significant increase in your leg strength, explosive power, speed, cardio and
muscular endurance with 4 full training sessions.
16
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STRENGTH &
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Meet Funk Roberts

AS SEEN ON:
Funk Roberts, President and Owner of Funk Roberts Fitness, is a

former Professional Beach Volleyball player turned Fitness trainer.
Funk is an online fat loss expert that helps thousands of people
worldwide burn unwanted fat while building lean muscle through his
website, videos, articles, media and fitness products.
Funk is a Certified Metabolic Training Expert, Kettlebell Specialist,
Mixed Martial Arts Conditioning Coach, Celebrity Fat Loss Expert
and Personal Trainer. He was just named one of Americas Premiere
Experts and will be seen on ABC, NBC, CBS and Fox TV Affiliates in
the summer of 2013.
Funk has been a featured trainer in a few fitness training DVDs and
has produced his own online products such as, Elite Strength and
Conditioning for Combat Athletes, Funks 6 Week Jump Training
Program and the newly launched Spartan Training System 10 Week
Fat Loss Program.
Funk is passionate about helping people transform their body and
educate them on how to lead a healthy lifestyle. His mission is
to help 500,000 people by 2014 change their lifes using fitness,
nutrition and motivation.
His over 30 years of training, expertise, research and experience has made the difference in helping others
change their lives for the better.
Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and over
40,000 fans on Facebook and communicates with them on a daily to weekly basis.
He continues to learn and improve his skills so that he can supply the best information and contribute to the
fitness community and help people make a difference in their lives.
At a young 44 years old, Funk is married and has 2 older children. His passion is training men, women, teens and
athletes, helping people transform their lives, travelling and spending time with his wife and family.
17
How To Reach Funk Roberts

SOCIAL MEDIA
Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com
MMA Strength & Conditioning Workouts : http://www.funkmma.com
YouTube
: http://www.youtube.com/user/marcroops?feature=mhee
Facebook : https://www.facebook.com/funkrobertsfitness
Twitter
: @FunkMMA
Other Programs
Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com
Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com
50 Shades of Burpees: http://www.fiftyshadesofburpees.com
Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com
18
Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html
Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com
Funk 6-Week Jump Training Program: http://www.funkjumptraining.com
FunkMMA BeastMode Bodyweight 4-Week Program for Fighters http://www.funkmmaworkouts.com
19
FunkMMA BeastMode Bodyweight 4-Week Program for Fighters http://www.funkmmaworkouts.com
20

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This manual is copyrighted by Marc Funk Roberts. All Rights Reserved.

No part of this manual may be reproduced or transmitted in any form or by

The recommendations in this and any other document are not

Waiver & Release of Liability

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

WELCOME TO SPRINT TRAINING

I have a love/hate relationship with interval sprints.

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Sprint Training Tips

Sprint Techniques & How To Sprint

Interval Sprint Drills

Sprint Hybrid Workouts

Hill Sprint Drills

Beach Sprint Drills

Meet Funk Roberts

How To Reach Funk Roberts

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Interval Sprint/Sprint Interval Training

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Sprint Training Tips

When possible sprint on soft surfaces like grass or a track.

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Sprint Warm Up Drills

It is extremely important to always warm up before performing sprints.

Post Workout Static Stretch

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Interval Sprint Drills

First set sprint at about 50% of your maximum speed,

NOTE: Interval Sprint Demo Videos

1. Regular Sprints (30-50 yards)

2. Sprint with Jog Back

3. Sprint with 10 Sprawls

4. Sprint with 10 KB Swings

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

5. Sprint with 10 Plyo Push Ups

7. Tuck Jumps - 6 and Sprints

8. Lying on the ground - Sprint

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Sprint Hybrid Workouts

NOTE: Sprint Hybrid Demo Videos

Sprint Workout #1 - Five and Dime

Perform 10 intervals sprints with exercise after

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!

Sprint Workout #2 - Push Up and Sprint

Perform 10 intervals sprints with a different

Regular Push Ups

Push Up with Knee to Chest

Sprint Workout #3 - MMA Sprints

Perform 10 sets of the following sprint intervals

1 - Sprint with no exercise (walk back)

2014. FunkMMA Sprint Training For Fighters

Build SUPER HUMAN CARDIO So You NEVER Get Tired!