Sun: 

Spartan Race

Mon:

60 minutes yoga, 30 minutes easy cold water swim

Tue:

On treadmill, 1 minute medium, 45 seconds hard, 30 seconds very hard 10x through. Then drop and do 15 burpees and 15 lunge jumps. Repeat for 3 rounds.

Wed:

30 minutes swim as 5 minutes hypoxic swimming to 20 sandbag clean & jerks for as many rounds as possible

Thu:

“Off day”. Sauna, cold thermo, foam rolling, and yoga wearing elevation training mask

Fri:

Morning easy 30 minute run with skipping, plyometrics and burpees thrown in. Shooting arrows after each round of burpees.

Evening: 60 minutes full body foam rolling wearing elevation training mask

Sat:

Spartan ATT stadium

afternoon: 1 hour recovery swim with varying strokes and hypoxia

Sun:

Did a half hour circuit at nearby park of grip work on pullup bar, planking, burpees and a short 15 min run.

Easy bike ride along embarcadero