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!

I’ve increased the time from the usual 8-10min to 12min. Keep your intensity level in check so you do not have to breathe through your mouth for the entire 12min.

As Many Rounds and Reps as Possible in 12min of:
300m Run or Row

20 Russian Kettlebell Swings (light)

20 Straight Leg Raises holding KB behind head

20 Single Kettlebell front Racked Walking Lunges (10L/10R)

20 Shoulder Taps

5 Strict Pull-ups

Gymnastics & Skills Conditioning:

Use this time to work on a gymnastics pulling movement of your choice. Pick from the following: kipping/butterfly pull-ups, kipping/butterfly, chest to bar pull-ups, bar muscle-ups, or ring muscle-ups. Then in the second minute you have time to practice double-unders, no singles. If you are proficient at double-unders, meaning all sets of 30sec would be done unbroken, then try a drag rope, heavy rope or a crossover variation.  

Every Minute on the Minute x 12min 30sec of work, 30sec of rest

1- Gymnastics Pulling x 30sec

2- Double-under Variation x 30sec