fITNESS

Warm-Up.

One set on the Assault Bike of:
Nasal Breathing x 60 seconds at 70-80% effort
Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort
Inhale and exhale through mouth x 15 seconds @ 90-100% effort
Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort (work on elongating exhales and bringing heart rate back down)
Nasal Breathing x 60 seconds at 70-80% effort (move as slowly as necessary to maintain nasal breathing)

Followed by…

Two sets of:
Horse Stance Hold x 45 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backward
Box Step-up x 6 per side

Then…

A.

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Goblet Squats
Minute 3 – 25 Push-Ups
Minute 4 – 10 Box Step-Ups with DBs
Minute 5 – 30-Second Front Leaning Rest on Rings

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