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XPT Water/Nature Training 03182017

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
   20/20 Mountain-Climber-Step-Ups
   15 Inch-Worm
   10 Plank-to-Squat
   5/5 Hip-Hurdles


C: OUTDOORS
   20 MI (Miles) Bike / 5 MI Hike / 4 MI Run
      Easy pace enjoying nature


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


E: BREATHE
   5:00 Pranayama
   Roll-Out-Abductors 2:00/side

 

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