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XPT Mental/HIIT Training 02162017


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
   Calf-Stretch-Off-Wall-or-Post 2:00/side on/off
   3 rounds of:
      5 4-Point-Squats
      10 Jumping Jacks
      5 Inch-Worm
      5/5 Step-Up


C: MENTAL CONDITIONING
   10:00 Duolingo Practice
   Max Effort (ME) Plank-hold
   10:00 Duolingo Practice
   Max Effort (ME) Plank-hold
      Record total accumulation in wall sit


D: HIIT: 4x
   10/10 Lunge-Overhead-Weight
   20 Jumping Jacks
   After all 4 rounds rest 2:00
   Then complete 4x 15 Squat-Jumps
   10/10 Skaters


E: RECOVER
   Seated-Foot-Opener  2:00 total
   Roll-Out-Hamstrings 2:00/side

 

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