Nasal Breathing Warm-up:

As Many Rounds and Reps as Possible in 8min of:

40 Single or Double-unders

6 Roll to Candlestick

8 Ring Rows

10 Plank Dumbbell Pull Through

Midline/Skill: Time Cap 10min

75 Toes to Bar (Rx+) or Hanging Knee Raises (Rx)

*Every break perform 20 mountain climbers

Strength:

3 sets
Dumbbell Bench Press x 5 reps @ 21X1
Rest 20sec
Tempo Push-Ups x 10 reps @ 1111
Rest 20sec
Banded Triceps Pushdowns x 20 reps @ 10X0
Rest 2min

Finish: If time allows work on a GOAT. Goats are the movements that we aren’t very good at and we don’t like doing. It’s usually a higher skill movement that takes time to develop and you may have decided that it’s just not for you. But we are only as strong as our weaknesses, so use the time to IMPROVE your weakness