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 12min:

12/8 Row, Bike or Ski

10 Overhead Squats with PVC or empty barbell*

100m Heavy Kettlebell Farmer’s Carry

8 Horizontal Ring Row with 1sec pause at chest

*Do not use a barbell unless you have perfect form with a pvc- full depth with arms locked out


Every 90sec x 18min (3 sets) of:
Station 1 – Pulsing Kettlebell Sumo Squats x 6 reps
Station 2 – Alternating Single-Arm Dumbbell Press x 6 reps each @2111
Station 3 – Box Step-Ups with armer’s Carry x 16-20 reps
Station 4 – 30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @2010


This is for quality, not time or speed. You knee should actually touch the opposite elbow on each rep. Slow it down and get the full range. Thighs contact the ground on both the “in” and “out” jump on the elbow jacks.

“The Midline Chipper”

40 Hand Plank Cross Knee to Elbow

20 Hanging Knees-to-chest @ 2011

40 Elbow Jacks

30 Hand Plank Cross Knee to Elbow

15 Hanging Knees-to-chest @ 2011

30 Elbow Jacks

20 Hand Plank Cross Knee to Elbow

10 Hanging Knees-to-chest @ 2011

20 Elbow Jacks

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