Mountain Athlete Session 2 

1/4/16

AM Session:

Obj: Work Capacity

Warm-up:

3 Rounds

• 5x 40 ft. Shuttles
• 5x Lunges
• Instep Stretch

• 8x Push-ups
• 8x EOs

Training:

(1) 6 Rounds, a round every 45 sec.:
15% of max reps 40 ft. Shuttles from Session 1 Assessment

***Transition as quickly as possible to the next circuit with no or as little rest as possible***

(2) 6 Rounds, Count total number  of repetitions (each round last 2 mins.)
20 sec. Dumbbell Thrusters - 15#/25#
20 sec. max In-place Lunges
20 sec. Seated Russian Twists - 15#/25#
20 sec. Step-ups
40 sec. of Rest

***Transition as quickly as possible to the next circuit with no or as little rest as possible***

(3) 6 Rounds, a round every 45 sec.:
15% of max reps 40 ft. Shuttles from Session 1 Assessment

(4) 3 Rounds
15/15 sec. Standing Founder

15/15 sec. Kneeling Founder

15/15 sec. Low Back Lunge

10x Face Down Back Extension

(5) 3 Rounds
Foam Roll Quads
HUG Mobility Drill

PM Session:

Obj: Evening Run/Walk

(1) Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes.