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:

60sec Row, Bike, Ski or Run

16 Walking Lunges with Dumbbell

8 ½ Kneeling Dumbbell Press (each) Slow negatives

8 Ring Pull-ups or Feet Assisted Ring Pull-up

16 Plank Dumbbell Pull Through

8 Single Arm Dumbbell Thrusters (each)


More Murph prep. This is a chance to build some volume in these 3 movements while also working on standards and full range of motion. You should have 20sec of rest on both stations. If you are proficient with pull-ups and push-ups you can increase the reps, but still stop at 40sec of work.

Every minute on the Minute x 12 min

1- 10 Pull-ups + 10 Push-ups

2- 40sec Max Effort Air Squats


Corrective Shoulder Exercises

Every Minute on the Minute x 6min (3 sets)
Station 1: 15 Unweighted Reverse Snow Angel
Station 2: 15 Banded Face Pulls

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