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XPT Mental/HIIT Training 12012017


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
   Tricep+Lat-Stretch 2:00/side
   3x:
      :60 Assault Bike or Row
      5 Pullups
      10/10 4-Point-Squats
      10/10 Dumbbell-Bicep-Curl


C: MENTAL CONDITIONING
   "Slow" Pullups 4 x 6
      Go at Tempo :05 Down, Fast on way up!
      Chest all the way to bar if possible (scale to ring rows)    
      Each set should take :30 seconds
      2:00-3:00 rest between efforts


D: HIIT  
   "Tabata" (1) 8x:
      :20 Assualt Bike or Row
      :10 Rest
   Rest 2:00  
   
   "Tabata" (2) 8x:  
      :20 Renegade-Rows @ Light Weight
      :10 Rest
   Rest 2:00
   
   "Tabata" (3) 8x:
      :20 Assault Bike or Row
      :10 Rest


E: RECOVER
   5:00 Deep-Breath-Walking
   Roll-Out-Lats 2:00/side

 

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