In this program you will be introduced to some of the basic movement patterns needed for fundamental strength in the first 14 days. Concurrently, you will learn and execute 7 step warm up strategies that can be used for work out days and as a precursor to bouts of cardio. Since much of your cardio (biking and running) are linear in nature, the program also provides mobility recovery days that focus on multiplanar mobility. In the second 14 days, the program will continue to build your foundational movements and endurance, but also start to work on some relative strength adaptations. You will be given another warm up option, which are dynamic warms ups. Similarly, a work-in/recovery mobility day is also included in the second half of the program for the same reasons mentioned above. This program includes 2 strength training (mechanical work-out days) per week each with their own recovery blocks, 3 metabolic sessions using SISS and SIIT per week, and 1 dedicated recovery day per week.