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 of:

200m Run or 15/12 Calorie Bike

10 Ring Rows

10 Hand Release Push-ups

10 Curtsy Squats

10 Plank Burpees


Every 2min x 8min (4 sets) Dumbbell Walking Lunges x 20 steps

Hold the DBs any way you want, but challenge yourself with a different variation than normal. Feel free to use KBs as well.


50 Calorie Assault Bike

Set the monitor for target calories so it stops right at 50.

Leave nothing in the tank on this one. All out!


Coaches decide on cool down/stretching or some core work.

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