3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Every 2 minutes, for 36 minutes (3 sets) of:
Station 1 – 300/250 Meter Row or Ski
Station 2 – 50-Foot Handstand Walk or 3-5 Wall Walks
Station 3 – 20/15 Calories of Assault Bike
Station 4 – 200-Foot Farmer’s Carry
Station 5 – 45-Second Side Plank (each side)
Station 6 – Rest or Skill of Choice (e.g., 2-5 Ring Muscle-Ups)

This session should be used to focus on proper movement mechanics, breathing and heart rate management. Stay in control at all times, and try to breathe through your nose for as much of the session as possible.

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Aaron D
Aaron D
March 3, 2024 11:03 am

A. done echo bike 50# dbs for farmers carry. 50′ hs walk in sections station six BMU 3-3-7

March 2, 2024 10:01 am

No shuttle runs in the warm Up due to no impact (ankle injured)

Nose breathing about 90% of the EMOM (Happy about It!)

Station 6. 4 RMU/6 BMU/8 BMU

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