Dear so John
I am as sore as you always say you are. I am sore in my shoulders and legs between 9 Round clients kicking, King Tiger clients making me fall I am sore. I see you did 90 burpees in your spartan work out yesterday geez are you crazy. You must be but then again I guess that is why you are sore.
The work out for the Spartan as I understand it was
1. 30 Burpess with the Spartan 22 lb Ram
2. Hang with 20 knee tucks
3. 10 minute max out jog at 15% incline
4. log squats 30
3 rounds so I hope you get ready for the first Race in February.
Well good luck you are going to need it.