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The Workout: Week Four

Be Strong

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Monday:

Mountain biking: steady 10 min. at PE 8; 6—8 intervals (1 min at PE 9, 3 min. at PE 8, 1 min. at PE 9); follow with 10 min. at PE 8 + 10 min. 3-D stretching

Tuesday:

Balance disk squat (2 sets, 2 disks) + 15 min. 3-D stretching

Wednesday:

Trail running: steady 10 min. at PE 8; 6—8 intervals (1 min. at PE 9, 3 min. at PE 8, 1 min. at PE 9); follow with 10 min. at PE 8

Thursday:

Mountain plyos: 30 min. of intervals (1 min. work at PE 8; 2 min. rest at PE 3) + balance disk squat (2 sets, 2 disks)

Friday:

Rest day + 15 min. stretching

Saturday:

Hiking: steady 10 min. at PE 8; 6—8 intervals (1 min. at PE 9, 3 min. at PE 8, 1 min. at PE 9); steady 10 min. at PE 8 + balance disk squat (2 sets, 2 disks)

Sunday:

Hike, bike, or run for fun

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