Sun:

Church camp: easy 60 minute trail run

30 minutes infrared sauna yoga.

Mon:

30 minutes infrared sauna yoga.

Run to base of driveway, sandbag carry up, 30% treadmill x  7min, heavy carry up, 40% treadmill x 7min, bucket carry up. This completes 1 round. Did total of 42min on incline treadmill & 6 carries.

Tue:

Incline treadmill x 60min at Lydiard pace.  0-10min 20%, 10-20min 30%, 20-40min 40%, 40-50min 30%, 50-60min 20%. 

30 minute cold water hypoxia

Wed:

High tempo pace up driveway, monkey bar traverse x 2, spear throw x 2, easy pace run to bottom of driveway, high tempo pace up driveway, rope climb x 2, tractor pull x 2, easy pace to bottom of driveway, high tempo up, tire flip x 10, 40lb sandbell bent rows w/quick release & switch x 60 easy pace jog down, high tempo up, monkey bar traverse x 2, hang on last run x 10sec, pull-up x 5, sandbell snatch & throw x 10, easy pace down.  This completes 1 round.  Continue for one additional round.

30 minutes infrared sauna yoga.

Thu:

90 minutes hard communing on Elliptigo/road bike

Fri:

Unbroken 40min incline treadmill w/40lb sandbell carry. 0-10min 10-20 at 30%, 20-30 at 40%, 30-40 at 30%. The goal here is never set the sandbell down and never have to come off the treadmill. 

30 minutes infrared sauna yoga.

Sat:

80 minute aerobic trail run with 10 minute fast finish.

30 minutes infrared sauna yoga.

Sun:

90 minute mountain bike ride finished with 15 minutes infrared sauna yoga.