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XPT Mental/HIIT Training 03202017


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
   5 Down-Up-Dog w/:03 Pause at each position
   2x:
      5 Hollow-Hold-to-Superman
      10/10 Arm-Swings
      5 Burpees
      10 Touch-Downs
   3:00 Row or Assault Bike


C: MENTAL CONDITION
   5 rounds of 3 Knife throws to target 4' away after each rounds of throws complete
   :60 Hollow-Hold accumulated
   Rest as needed between


D: HIIT
5 rounds of:
   :30 Pushup
   :15 Rest
   :30 Single-V-Ups
   :15 Rest
   :60 Row / Assault Bike
   :15 Rest


E: RECOVER
   Internal-Rotation-Pry 2:00 on/off,
   Roll-Out-Thoracic 3:00

 

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