Don’t know who Pat is?

Pat McNamara (Mac) has 22 years of Special Operations experience, 13 of which were in 1st SFOD-D. He has extensive experience in hostile fire/combat zones in the Middle East, and Eastern Europe. He trains individuals at basic and advanced levels of marksmanship and combat tactics.

He has some interesting ideas about training, I like it, because the movements are different and a good addition to the more ‘traditional’ movements. Check out his website:


This weeks CORE workout is:

-Punch to the nuts 5/5

-Suitcase deadlift 5/5

-Sit up + shoulderpress 5/5

Make sure to do them in a circuit form, no rest!


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