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XPT Gym Training 07172017


LEVEL: Intermediate-Advanced
FOCUS: Functional/Mental & HIIT Training
DURATION: 35-45 Minutes


A: BREATHE  →  PRANAYAMA
Type: Warmup Prep Breathing
Goal: Prepare the body for Oxygen Saturation
Time: 5 Minutes


B: WARMUP
   Sink-Mobilization 2:00
   2 rounds of:
      5/5 Mountain-Climber-Step-Ups
      25m Spiderman-Crawl
      10 Pushups
      25m Bear-Crawl
      10/10 Arm-Swings
   Then 5:00 Easy Row / Assault Bike / Ski Erg (select one)


C: STRENGTH
   3 rounds of:
      :60 Max Pushups
      Rest 2:00
   Then AMRAP in 2:00 of Strict-Dips (Scale as needed)


D: CONDITION
   Alternating EMOM (Every Minute on the Minute) for 12:00 of:
      1st Minute
         40m Sled-Push @ medium weight
      2nd Minute
         5 Deadlifts @ medium heavy weight


E: RECOVER
   3x:
      10 Banded-Pull-Aparts (palms up w/:03 pause)
      Roll-Out-Hamstrings 2:00/side

 

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