Strength

Countdown to Muddy Buddy: 15 Days
Afternoon Session:

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



2. Muddy Buddy Prep incorporating Strength Day:
   • Eliptical Trainer (Hill Profile Level 10) .40 miles
   • Pullups x 18 (Palms facing in narrow grip)
   • Bike (Hill Profile Level 10) 1.65 miles
   • 4 x 20 Box Jumps AFAP
   • Eliptical Trainer (Hill Profile Level 10) .40 miles
   • 4 x 20 Lateral Jumps AFAP
   • Bike (Hill Profile Level 10) 1.65 miles
   • 4 x 10 alternating between Renegade Rows and Kettlebell Front Squat
   • 4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat

Total Time: 1:03 Avg HR: 146bpm

PM Session:Royal Court

• 3 Minutes Bridging/Wall Walk
• 100 Hindu Squats
• 20 Hindu Pushups