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 10min of: (empty barbell)

15/12 Cal Row, Bike, Ski or 200m Run

10 Front Squats

8 Strict Press

6 Ring Row or Rack Row

4 Push-up to High Knee Raise


Back Squat 5×70% 4×80% 3×85%, 2×90%, 1×100%

Barbell Cycling:

The main focus of today was the back squat. During this section the focus should be on your cycling efficiency and technique.These should be unbroken, fast reps without any misses. You can build or stay at same weight, but again it’s not about the load.

Every Minute on the Minute x 4min 7 Hang Power Cleans

Rest 1min then,

Every Minute on the Minute x 4min 5 Hang Squat Cleans

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