Hey !

Quick couple things:

1 - Sent out a “Spartan” Cardio / Conditioning Workout yesterday that got some great feedback, wanted to make sure you saw it.
Got the full routine copied for you at the bottom of this email.

2 - If you don't have a rucksack yet, here's one I recommend:

-> Free Tactical Backpack Offer

This is the backpack for my rucks. It's very solid quality. And it's free! (you just pay shipping)

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You KNOW you need to be doing cardio - for heart health, to keep bodyfat down, and more.

"Outside the box" conditioning workouts like this one are a fun, challenging, and effective way to do it!

- Forest Vance
KettlebellBasics.net

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RUCK, LIFT, SPRINT (my Sunday “Spartan prep” routine)

PART 1

Ruck about 1 mile with a 20-40 pound ruck sack on your back (adjust weight, pace, etc for your fitness level and goals)

PART 2

Take your ruck off, and use it to complete as many rounds as you can of the circuit below in 10 minutes:

• 5 ruck clean-to-reverse lunge
• 5 burpees
• 10 ruck squat to overhead press

PART 3

5x100m sprints (beginner) 10x100m sprints (advanced) (take your ruck off for these)
(great set up: ruck to a football field; do your sprints; then move on to part 4)

PART 4

Ruck about 1 mile with a 20-40 pound ruck sack on your back (adjust weight, pace, etc for your fitness level and goals)