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XPT Nature Training 12162017

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 Arm-to-Sky-Lunges
      10/10 Side Leg-Swings
      10/10 Knee Hugs


C: OUTDOORS
   5 x 7:00 Walk / Hike / Run @ 60% easy in nature
      (select one – focus on nasal only breathing during)
   Rest 3:00 Deep Breathe Walking


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


E: BREATHE
   Apnea 10:00

 

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