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XPT Mental/HIIT Training 04142018


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 2:00/side
   3 rounds of:
      5/5 Scorpions-Prone
      5/5 Ankle-Rolls
      10 Pullups
      15 Jumping Jacks
   4x :20 Sprint Run increasing pace :40 Rest


C: MENTAL CONDITIONING
   Every Minute on the Minute alternating for 16:00 of:
      1st minute:
        5/5 Pistol-Squat-Level-3
        (scale to box or pole assist)
      2nd Minute:
        3 Knife Throws to Target 4' away


D: HIIT
   Round 1: 6x
      :20 Ring-Rows
      :10 Rest
      :20 Jumping Jacks
      :10 rest
   After all 6 sets rest 2:00 then

   Round 2: 6x
      :20 Renegade-Rows Medium weight
      :10 Rest
      20m Shuttle Run Sprint
      :10 Rest


E: RECOVER
   Calf-Stretch-Off-Wall 2:00/side
   Roll-Out-Lats 2:00/side

 

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