Nasal Breathing Warm-up:

You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t feel like it, we actually have plenty of oxygen. Nasal breathing increases our tolerance for higher levels of CO2. When we develop a higher tolerance for CO2, more oxygen will be delivered to our working muscles, which translates into being able to do more work! We are going a bit longer today so please keep focused on your pacing and maintain nasal breathing the whole time.

As Many Rounds and Reps as Possible in 15min of:

400m Run or Row

8 Half Burpee

8 Ring Row

8 Dive Bomber Push-ups

8 Alternating Curtsy Squats


4 sets 1a) Dumbbell Bench Press x 8 @30X1 immediately followed by Banded Triceps Press Downs x 20 reps @30X1

1b) Strict Pull-ups x 8 reps immediately followed by Straight Arm Banded Lat Pull Downs x 20 reps @30X1

1c) Single Leg Romanian Deadlifts x 8 each leg


Every Minute on the Minute x 6min 1- Straight Leg Bottom Balance x 40sec
2- Straight Body Ceiling-Reaching Crunches x 30sec

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