Nasal Breathing Warm-up:

As many Rounds and Reps as Possible in 8min of:

10/8 Calorie Row/Bike

10 Single Arm Dumbbell Thrusters (5 each)

10 Walking Lunges

5 Strict Chin-ups

*Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.


3 sets of:
Chin-Over-Bar Hold x 20 seconds
Rest 30sec
Alternating Dumbbell Hammer Curls x 20 reps (10/10)
Rest 30sec

Side Plank Reach Thru’s x 30sec each way


10 Deck Squats with Slam Ball

20 Ball Slam Burpees

30 Walking Lunges holding Ball

1000m Run or Row

**Often times we start with the run/row so you have to pace yourself. Today you end with the run or row so it’s a chance for you to push the pace and really gun it at the end.

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