Sprint (1 min) Active recovery (2 min) Repeat x4 60 min on your feet - Run (1 mile) then hike until remaining time has ended. AMRAP20 - 20 squats + 20 yard bear crawl + 80 yard bucket carry DAY 4 Yoga. Try quinoa chia porridge! Morning: EMOM20 - 1 “All-Out” broad jump + 2 pull ups + 3 burpees Evening: 1 mile AFAP Rock climbing, mountain biking, swimming, rowing, or sport of choice (45 min) Relax and eat some kale chips! 2 mile run - Run 1 mile “All-Out” in between two half mile jogs. SPRINT RUN & HIKE SQUATS, CRAWL & CARRY YOGA JUMP, PULL UPS & BURPEES SPORT OF CHOICE RECOVER RUN Max pull ups or dead hang time Burpee test (5 min) Run (1 mile) PULL UPS, BURPEES & RUN PRE-TESTING DAY 1 DAY 2 DAY 3 DAY 5 DAY 8 DAY 7 DAY 6 KEY TERMS AMRAP20 : As Many Reps As Possible in 20 minutes EMOM20 : Every Minute On The Minute for 20 minutes AFAP : As Fast As Possible ICON KEY Wall Climb Rope Climb Bucket Carry Terrain Barbed Wire Crawl Pancake Carry SPARTAN UP!
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SPRINT RUN & HIKE · 2016-09-22 · Recovery day. Morning: Repeat x10 - 30 sec “All-Out” sprints. Rest 3 min per repetition. Evening: Trail run (2 miles) SPRINTS & TRAIL RUN DAY
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Sprint (1 min) Active recovery (2 min)
Repeat x4
60 min on your feet - Run (1 mile) then hike until remaining time has ended.