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Nasal Breathing Warm-up: For the entire 10min, only breath through your nose. If you find that your mouth drops open to breathe, you’re going too hard. Slow your paces and resume breathing only through your nose.

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

15/12 Calories Row/Bike/Ski

10 Push Press 45/35

10 Back Squat

5 Strict Pull-up or 5 Horizontal Ring Row (make them difficult)

Strength: Front Squat x 3 reps + Back Squat x 3 reps at 70,75,80,85% of Front Squat 1RM

Workout of the Day:

5 sets for Total Meters

60sec of Rowing

60sec of Rest