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!

As Many Rounds and Reps as Possible in 10min of:

60sec Bike, Row, Ski

10 Ring Rows

8 Sumo Deadlift with Kettlebell

6 Goblet Squats with Kettlebell

30sec Plank Hold


Slightly longer intervals today. You have to get back onto the erg to finish the set which is a little different. You’re shooting for 2min on the erg. If it’s taking you more than 2:30 each, then lower the calories. The thrusters should be unbroken. Please do not drop/throw the dumbbells.

Time Cap 36min

2 person team. Only 1 erg per team.

3rds each for total time.

40/30 Calorie Row

12 Dumbbell Thrusters Rx 35/25 Rx+ 50/35

40/30 Calorie Row