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XPT Mental/HIIT Training 11102017


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
   Couch-Stretch 2:00/side
   2 rounds of:
      10 Wall Squats Therapy
      10/10 Hip-Hurdles
      5/5 Arm-to-Sky-Lunges
      5 Burpees
      5:00 Easy Row / Assault Bike / Ski Erg (select one)


C: MENTAL CONDITIONING
   Accumulate 5:00 of Hollow-Hold (scale as needed)
   Then 15:00 of DuoLingo Practice


D: HIIT
   8 rounds of:
      :60 Row / Run / Assault Bike
   1st Round
      :60 Wall-Balls
      :60 Rest
   2nd Round
      :60 Burpees
      :60 Rest,
   Alternate between burpees and slam balls completing 4 rounds of each


E: RECOVER
   Horse-Stance w/Wall Post Assist 3:00
   Roll-Out-Thoracic 3:00

 

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