GROUP WARM-UP
2 rounds
5 Burpees to a target
10-Calorie Row
5 Box jumps 24/20
15 Double-unders
5 Burpee box jumps 24/20

PARTNER WORKOUT
For time:
50 Burpee to a target
150 Calories Row
50 Box jumps 24/20
150 Double unders
50 Burpee box jumps 24/20
Spilt anyway

MIDLINE
3 sets
1:00 Plank
:30 Left plank
:30 Right plank

Mobility:
2 sets of:
15 cat cows
1:00 each side twisted cross
1:00 box stretch

HAPPY BIRTHDAY LUKAS BAGBY & BILL WESTROM! 

Who Wants to Do a Spartan Race? 

The next Spartan race in FL is on 12/9 and 12/10 in Central Flordia. Saturday is a Beast (13-miles) and Sunday is a Sprint (4-miles). Brian Duncanson can offer adults 40% off races. If interested, please email Brian at brian_duncanson@yahoo.com by September 30.

Details on the race here: https://www.spartan.com/en/race/detail/2630/overview