Wednesday, April 25, 2018

WARM-UP:
5:00 
Ski 
5:00 
Bike 

CONDITIONING:
Advanced
6x
Hill sprint*
10 slam balls at top of hill, 20#/14#
Rest while walking back down hill 

Intermediate
5x
Hill sprint*
10 slam balls at top of hill, 14#-20#/10#-14#
Rest while walking back down hill 

Beginner
5x
200-meter run
10 slam balls, 6#-14#
Rest 2:00

* Hill is ~100 meters w/20-degree incline at steepest point and comes with ~75-meter flat from gym to top of hill.

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side 
25 oblique crunches each side 

Intermediate
3x-4x
20-25 dumbbell side bends each side 
20-25 oblique crunches each side 

Beginner

3x
10-20 dumbbell side bends each side 
10-20 oblique crunches each side 

MOBILITY:
4x
2:00 hamstring stretch 
2:00 V-sit stretch 
1:00 couch stretch each side 

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