Nasal Breathing Warm-up:

As Many Rounds and Reps as Possible in 10min of:

1min Row/Bike/Ski/Run

15 Sumo Deadlift High Pull with Kettlebell

10 Alternating Curtsy Squats

10 Elbow Plank to Push-up Transitions

5 Dive Bomber Push-ups


Every 2min x 10min

Walking Lunges x 16 steps

Your choice on weight and kettlebells or dumbbells. Ex. single arm overhead walking lunges; farmers carry lunges; front rack lunges, and sandbag bear hug lunges. Get creative and feel free to mix it up over the 5 sets.

Sprint Conditioning:

Do not underestimate workouts like this. They play an important role in your overall fitness.These intervals are about INTENSITY and your ability to recover from short, fast efforts, then repeat.

10 sets

12/10 Assault Bike Calories

Rest at least 1:1 but it can be longer.

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