Nasal Breathing Warm-up:

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

100m Run

12 Walking Lunges

12 Single Arm Dumbbell Thruster (6/6)

6 Horizontal Ring Rows*

*Make these difficult by getting as horizontal as possible

Strength + Conditioning:

Every 90sec x 30min (4 sets) of:
Station 1 – 30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @ 2010
Station 2 – Alternating Single-Arm Dumbbell Press x 6 reps each arm @ 2111
Station 3 – Dumbbell or Kettlebell Walking Lunges x 16-20 reps
Station 4 – Seated Band-Resisted Rows x 20-25 reps @ 2011
Station 5 – Flutter Kicks x 60 seconds