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XPT Gym Training 02102018

LEVEL: Intermediate-Advanced
FOCUS: Mental & HIIT Training
DURATION: 40-50 Minutes


A: BREATHE
Around the World Plank


B: WARMUP
   Couch-Stretch 2:00/side
   2 rounds of:
      5/5 Mountain-Climber-Step-Ups
      5/5 Ankle-Rolls
      10 Wall-Squat-Therapy
      10/10 Cherry-Pickers
   5:00 Easy Row / Assault Bike / Ski Erg (select one)


C: STRENGTH
   EMOM (Every Minute on the Minute) for 10:00 of:
      2 Deadlifts (Light Medium Weight)
         Focus on speed and form
   Rest 5:00 before D


D: CONDITION
   6 – 8 rounds EACH for time of:
      5 Front-Squat (medium weight)
      50m Sled-drag Sprint (medium weight)
      Rest 1:30
      Go to 8 rounds if intensity is holding


E: RECOVER
   Scorpions-Prone 5/5 w/:03 pause
   10 Supermans
   Back-Bend-Bridge 3:00 on off

 

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