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!

10min Clock for Quality and Continuous Movement:

50 Single-unders

10 Ring Row or 5 Strict Pull-ups

20 Russian Kettlebell Swings

10 Goblet Squats

20 Straight Leg Raises (anchored to bell)

10 Hand Release Push-ups

Strength:

Every 2min x 10min

Deadlift

6×65%, 4×70%, 2×75%, 2×80%, 1×85%

Conditioning:

Every Minute on the Minute x 8min

1- Front Rack Reverse Lunges x 12-16 reps

2- Russian Kettlebell Swings x 15-20 reps