Warm-up

Nasal Breathing Conditioning:

For Max Calories:
5min of Nasal Breathing Assault Bike or Row
Rest 2min and then,
3 sets of:
2min of Assault Bike or Row @ ABOVE Max Average Pace from 5min Test
Rest 60sec

*Breathe exclusively through your nose throughout this entire workout. 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. If you open your mouth at any time, it’s not Rx.
Keep an eye on your average pace so you can increase in the 2min intervals.

Strength:

Two Parts. Complete A, then B.

A)

3 sets of:
Dumbbell Bench Press x 5 reps
Rest 15sec
Tempo Push-Ups x 10 reps @1111
Rest 15sec
Banded Triceps Pushdowns x 20 reps
Rest 2min

B)

3 sets of:
Weighted Strict Pull-Up x 1 rep
Rest 15sec
Strict Pull-Ups x Max Unbroken Reps
Rest 15sec
Banded Lat Pulldowns x 15 reps @1111
Rest 2min