"A gem cannot be polished without friction, nor a man perfected without trials." --Seneca

Today you will improve your cardiovascular endurance as well as your muscular endurance with a focus on isometric holds. Remember to breathe while holding positions. Focus on expanding your diaphragm as you inhale. Breathe through your stomach, not your chest and shoulders.

Warm-up:

Dynamic warm-up Run 15 minutes at a moderate pace

Main Set:

Wall Sit x 40 seconds - 1 minute Box Jumps x 5 Plank x 30 seconds - 1 minute Bear Crawl x 25 yards Dead Hang for maximum time Rest 90 seconds Repeat x 6-8

Cool-down:

Stretch

Beginner Version: Run 5minutes in warm-up; perform 4-6 main sets Advanced Version: Run 25 minutes in warm-up; perform 8+ main sets

Next Workout: MIND: June 29, 2017

Jason Jaksetic

Jason Jaksetic is an SGX coach and a go-to guy for all things involving a Spartan lifestyle. He enjoys doing Ultra-Beasts and Double Anvil Triathlons (4.8 mile swim, 224 mile bike, 52.4 m run). He once lived in a barn and really enjoyed it.