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:

200m Run, Row, Ski

12 Box Step-ups

10 Ball Slam

8 Supinated Grip Ring Row or Rack Row* @1111

6 Tempo Push-up @1111

*Pull your chest all the way to the rings or bar. Follow the tempo!

Strength + Skill:

The tempos are super important here. Make sure you are following them as prescribed. Share dumbbells with someone of similar strength and start on different stations.

Every 90sec x 18min (3 sets) of:
Station 1 – Dumbbell Bench Presses @20X1 x 16-20 reps
Station 2 – 30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @2010
Station 3 – Handstand Walk  or Handstand Marching x 60sec
Station 4 – Box Step-Ups with DB Farmer’s Carry x 16-20 reps


2-3 sets

10 V-ups

10 Tuck-ups

10 Hollow Rocks

10sec Hollow Hold

Rest 60-90sec

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