Warm-up: Nasal Breathing Only

Continuously move for 8min. If you feel the need to breathe through your mouth, then you are going to hard and need to pull back on the intensity so that you are only breathing in and out through our nose.

100m Run

5 Tempo Push-up @1111

10 Air Squats

5 Plank Burpee

10 Alternating Step-ups

Conditioning:

30 Single Dumbbell Box Step Overs

40 Double-unders

30 Alternating Dumbbell Snatch

40 Double-unders

40 Single Arm Dumbbell Thrusters

40 Double-unders

30 Alternating Dumbbell Snatch

40 Double-unders

30 Single Dumbbell Box Step Overs

Finish:

2-3 sets
30sec Box Shoulder Stretch
30sec Couch Stretch (each quad)