Nasal Breathing Warm-up:

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

200m Run/Row or 12/8 Calorie Bike

20 Russian Kettlebell Swings

20 Walking Lunges

20 Hand Plank Plate Taps

Strength:

3 sets 1a) Ring Dip x 6 reps immediately followed by 15 Banded Triceps Press Downs

1b) Ring Row x 6 w/ 3sec Iso Hold immediately followed by 15 Banded Lat Pull Downs (Straight arms and use the bands with handles. You can stand or kneel)

Sprint Work:

6 sets for times

250m Row Rest 1:1