“To be is to do.” --Immanuel Kant

Today we are building your muscular endurance to prepare you for the unique challenges you will face with each obstacle and hill climb. For the greatest training effect use light to moderate weight and aim for perfect form and control with each repetition. Challenge yourself to complete 6 hill climb intervals.

Warm-up:

Dynamic warm-up Jumping Jacks x 75 Wall Sits 3 x 45 seconds - 1 minute

Main Set: Strength Circuit

Body Weight Squats 4 x 10-15 (Advanced: Hold Spartan Pancake with both hands for added resistance) Box Jumps 4 x 10 (Advanced: Hold 5-10lb Spartan Pancake or dumbbell in each hand) Bear Crawl 3 x 25 yards Rest 1.5 min

Glute Bridges 3 x 10-15 (Advanced: Hold Spartan Pancake or Dumbbell across waist) Walking Lunges 3 x 10-15 each leg (Advanced: Hold Spartan Pancake or dumbbell in each hand)

Hill Climbs: 6 intervals: 30 seconds run x 1 minute rest Do this run at 10% treadmill incline or find a challenging hill or trail

Cool-down:

Stretch

Beginner Version: Increase rest time and/or decrease running pace. Advanced Version: Decrease rest time, and/or use Spartan Pancake for added resistance

Next Workout: ENDURANCE: July 15, 2017