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XPT Nature Training 02152017

LEVEL: Intermediate-Advanced
FOCUS: GET OUTSIDE
DURATION: 40-50 Min


A: HEAT TO SWEAT
Goal: Heat up before Training – decrease chance of injury
Methods:
-Sauna / Up to 15 Mins
-Hot Shower or Tub / Up to 10 Mins


B: WARMUP
   15/15 Arm-to-Sky-Lunges
   10/10 Front-High-Kicks
   5/5 Up and Over the Fence


C: OUTDOORS
   30:00 Bike / Hike / Run easy in nature


D: RECOVER
   3:00 Cold-emersion (hose/shower/pool) > 50 degrees


E: BREATHE
   5:00 Walk and Breathe focused on Sport-Breathing
   2 x 15 Air-Squats
   Roll-Out-Abductors 2:00/side

 

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