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 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 L-Seated Dumbbell Strict Presses

Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.

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