Nasal Breathing Warm-up:
With an Empty Barbell, As Many Rounds and Reps as Possible in 10min of:
60sec Row, Ski, Bike or Run
10 Thrusters
10 Front Rack Reverse Lunges
10 Bent Over Rows
Strength:
Every 2min x 6min
Shoulder Press 3×8 @70-75%
You can increase across the 3 sets but only if technique is solid.
Conditioning:
30 Lateral Burpees Over the Barbell
30 Shoulder to Overhead 115/75
30 Lateral Burpees Over the Barbell
Time Cap 8min