| WYOMING INTERAGENCY HOTSHOT CREW ESTABLISHED IN 1967 unofficial website |
| Wyoming IHC Weekly P.T. Program |
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Day 1: Run for Time
-Moderate Pace
-30-45 Minutes
-Don’t be concerned with distance, focus on intensity and endurance
Day 2: Circuit
Copy and paste from week 1 Day 3
-Focus on raising intensity level and changing up the exercises
Day 3: Hike
-30-35 lbs pack
-2+ hrs @ moderate pace
Day 4: Run/Leg Circuit
-Fast paced run (1-1.5 miles) for time
-Same outline as other circuits
-Every exercise should be focused on lower body strength and conditioning
*www.mtnathlete.com has a wide array of good exercises to use on circuit day
Day 5: Roll-your-own Cardio
-Recommend long slow-paced jog or hike with light or no weight
-Depends on how your legs feel after Day 4
*Ensure proper warm up and stretch prior to beginning each workout.