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XPT Nature Training 10112017

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
   2 rounds of:
      5/5 Mountain-Climber-Step-Ups
      10/10 Cherry-Pickers
      10/10 Side-Lunges


C: OUTDOORS
   45:00 Walk / Hike / Jog easy in nature
      (select one – focus on nasal only breathing)
   Throughout your day perform 25 Situps 6x,
      IE 150 Situps over the course of day


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


E: BREATHE
   Apnea 10:00

 

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