Nasal Breathing Warm-up Flow: As Many Rounds and Reps as Possible in 8min of:

60sec Row/Bike/Ski

10 Elbow Plank to Push-up Transitions

10 Alternating Curtsy Lunges

10 Single Arm Dumbbell Thruster (5ea)

Strength:

Every 90sec x 4 sets
Station 1 – 20 Dumbbell Bench Presses @ 20X1
Station 2 – 10 Dumbbell Bicep Curls @ 2011 + 30 Second Isometric Hold at 90 degrees
Station 3 – 15 Banded Lat Pull Downs @1111
Station 4 – 15 Goblet Squats @ 22X0

Conditioning:

Choice of:

2k Row

or

10min Assault Bike Test