GROUP WARMUP
2 set –
:30 air-run or 100 meter jog
:30 row
:30 ski
:30 erg bike
:30 each side twisted cross
10 standing toe touches

AEROBIC CAPACITY
For time:
500 meter run
1000 meter Row
1000 meter Ski-erg
2000 meter Bike-erg
500 meter run
*25 minute time cap

DUMBBELL COMPLEX
3 sets of:
1 dumbbell macho man 
(3 dumbbell hang power cleans + 3 dumbbell front squats + 3 dumbbell push jerk)

MOBILITY
3:00 seated straddle

Hurricane Heat – Who’s in?

I am officially registered for the Spartan Hurricane Heat event November 8-9 at the Navy Seal Museum in Fort Pierce. It’s a 12-hour event will will test your physical and mental toughness. It starts at 7 PM and goes until the next morning. Who wants to join me?

Details and registration are here: https://www.navysealmuseum.org/spartan