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: (with an empty barbell)

60sec of Run, Row, Ski, Bike

4 Push-up to Spiderman

8 Bird Dogs- Slow and Controlled

5 Romanian Deadlifts

5 Front Squats

5 Push Press

5 Back Squats

Strength:

Take 20min to build to 1RM Back Squat

Suggested loading: 3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+%