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WEDNESDAY 191002

Warm-up:

Individual…

Bike for 3 minutes
Foam Roll 2 minutes

Group…

Coaches Choice…

 

Fitness and Performance:

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike (or Rowing)
10 Burpee Box Jump-Overs (24″/20″)

 

Challenge…perform at least the first 10 minutes of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.

Mobility:

Roll Posterior
Mash Calves and Quads

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