Conditioning and Core

Countdown to Muddy Buddy: 17 Days

AM Session:
Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

1. Windmill 4 x 4L/4R
2. 15/15 x 4 minutes
* 15 seconds KB Front Squat
* 15 seconds rest
* 15 seconds KB Deadlift
* 15 seconds rest
3. 30/30 x 4 minutes of Kettlebell Clean and Press

Run: Easy 14-15 minute pace
* Distance: 5 miles
* Time: 1hr 11min
* Avg HR: 136Bpm

Afternoon Session:
- FJM/Yoga Routine-Hold each pose for 1 minute:
   * Standing Mountain w/Halos x 12
   * Forward Cascade x 24
   * Kneeling Table w/Farmer Burns x 12
   * Down Dog
   * Incline Plane
   * Prone Mountain
   * Supine Bridge
- Muddy Buddy Prep incorporating Towel Crawl/Skipping:
   * Eliptical Trainer (Hill Profile Level 10) .35 miles
   * 80 yards Towel Crawl, 80 Jump Rope f/b
   * Bike (Hill Profile Level 10) 1.6 miles
   * 70 yards Towel Crawl, 70 Jump Rope f/b
   * Eliptical Trainer (Hill Profile Level 10) .35 miles
   * 60 yards Towel Crawl, 60 Jump Rope f/b
   * Bike (Hill Profile Level 10) 1.6 miles
   * 50 yards Towel Crawl, 50 Jump Rope f/b
Time: 46:18 Avg HR 141bpm