02/14/17 Workouts

Morning: 30 minute sunshine walk with nasal breathing and breath holds Afternoon: 60 minute AMRAP of: 1 mile run –>

02/12/17 and 02/13/17 Workouts

02/12/17 Morning: Sauna and cold soak Afternoon: 90 minute walk with nasal breathing 02/13/17 Morning: 5 hard/5 easy 3x through

01/11/17 and 01/12/17 Workouts

01/11/17 Workouts Morning: Warmup:  * full shoulder set on band * horizontal raises to failure * vertical raises to failure

02/09/17 Workouts

Morning: Infrared sauna with cold plunge Afternoon: 8 min uphill walk at 15% incline, 3.8 speed followed by heavy dumbbell

02/08/17 Workouts

Morning: 100m Vasatrainer swim, 3 minutes bike intervals 5x through Afternoon: 1 hour tennis lesson 30 minutes easy, hypoxic practice

02/07/17 Workouts

Morning: Sauna and cold plunge Afternoon: 4 rounds of 1 mile tempo run —> 100m farmer’s walk —> 10 reverse

02/06/17 Workouts

Morning: 30 minute snow run as 3×5 min hard efforts with 5 min full recoveries Afternoon: Warmup:  full shoulder set

02/04/17 and 02/05/17 Workouts

02/04/17 Morning: Sauna, cold soak. Afternoon:  2 hours snowboarding 02/05/17 Morning: Sauna, cold soak. Afternoon:  2 hours snowboarding

02/03/17 Workouts

Morning:  Sauna with dry skin brushing and cold plunge Afternoon: Warmup:  full shoulder set on band horizontal raises to failure

02/02/17 Workouts

Morning: 30 minute bike ride as 3×5 hard with 5 min recoveries Afternoon: 1 mile run Power sets as: -Squats