18/19 - Training Session Nº17

WARM-UP:
3 Rounds of:
6 x Single leg glute bridge (left)
6 x Single leg glute bridge (right)
10 x Plank shoulder touches
1 x 30" Down Dog with diaphragm stretch

PREPARATION or MAIN SET:
Resting between 30" to 1'00":
1 x Duck Dive + 20m DYN
1 x Duck Dive + 20m DYN Empty lungs
1 x Duck Dive + 30/40m DYN
1 x Duck Dive + 30/40m DYN Empty lungs
1 x Duck Dive + 40m DYN + STA
1 x Duck Dive + 40m DYN + STA Empty lungs

CHALLENGE OF THE DAY:
"Buddy System Awareness"
Increasing level tryout for 20 minutes:
Level 1: 40m DYN + 30" STA
Level 2: 40m DYN + 45" STA
Level 3: 40m DYN + 1'00" STA
Level 4: 40m DYN + 1'15" STA
Level 5: 40m DYN + 1'30" STA
Level 6: 40m DYN + 1'45" STA
Level 7: 40m DYN + 2'00" STA
Level 8: 40m DYN + 2'15" STA
Level 9: 40m DYN + 2'30" STA
Level 10: 40m DYN + >2'30" STA