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XPT Mental/HIIT Training 10102017


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
   Horse-Stance 3:00
   2 rounds of:
      :60 Max Strict Chinups
      15/15 Arm-Swings
      5 Inch-Worm+Pushup
      :60 Row or Assault Bike


C: HIIT
   Round 1: 2x
      :45 Pushups
      :15 Rest
      1:30 Calorie Row or Assault Bike
      :30 rest,
   After 2 complete sets rest 2:15

   Round 2: 2x
      :45 Pushups
      :15 Rest
      1:30 Calorie Row or Assault Bike
      :30 rest
   After 2 complete sets rest 2:15 then rinse and repeat round 1 and round 2 again


D: MENTAL CONDITIONING
   3 rounds of:
      50 Jump-Rope-Single-Leg Right
      5 Turkish-Getups with medium KB right
      50 Jump-Rope-Single-Leg Left
      5 Turkish-Getups with medium KB left
   Rest as needed between


E: RECOVER
   Seated-Foot-Opener 3:00
   Roll-Out-Calves 2:00/side

 

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