Nasal Breathing Warm-up:

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

200m Run/Row/Ski or Bike 12/8

4 Push-up to Spiderman

6 Plank Burpee

8 Squat to High Knee Raise

10 V-up or Tuck-up

Strength:

Every 90sec x 30min (4 sets) of:
Station 1 – 20 Dumbbell Bench Presses @ 20X1
Station 2 – 10 Lateral Raises @ 2011 + 30sec ISO Hold at top
Station 3 – 15 Goblet Squats @ 22X0
Station 4 – 15 Tempo Push-Ups @ 1111
Station 5 – 20 Sumo Deadlift with kettlebell