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 Row/Bike/Ski

10 Single Arm Dumbbell Push Press (5 each)

10 Single Arm Dumbbell Front Squat

10 Plank Dumbbell Pull Throughs

10 Tuck-ups


4 sets

8 Kettlebell Deadlifts + 50ft Front Rack Kettlebell Carry + 12 Front Rack Kettlebell Reverse Lunges

Rest 60-90sec


Every Minute on the Minute x 10min

1- Double-unders x 30-45sec

2- Russian Kettlebell Swings x 30-45sec

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