Nasal Breathing Warm-up:

For Max Calories:
5min of Assault Bike or Row

Rest 2min and then,

3 sets of:
2min of Assault Bike or Row @ above max average from 5min test
Rest 60sec

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. This INCLUDES the rest periods.

Strength:

Back Squat

4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Max Reps @ 80%

Conditioning:

100 Wall Ball w/ 1min rest

You MUST rest for 1min after any break or pause