Monday

WOD

Two sets of:60 second Run/Bike/Row (any machine you have access to)30 seconds of Divebomber Push Ups60 seconds of Alternating Reverse Lunges30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)30 seconds of Air SquatsRest 60 secondsBreathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.When the running clock reaches 14:00, perform the following…Three sets, for max reps, of:60 seconds Shoulder to OverheadRest 60 seconds*60 seconds Dumbbell or Kettlebell Hang SnatchesRest 60 seconds60 seconds Front Rack Alternating LungesRest 60 seconds*Alternate arms every 3 repsWhen the running clock reaches 35:00, perform the following…Three sets of:Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0Followed by…5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…Brief hold in…Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…Brief hold out.Keep the ratio of inhale to exhale at a 1:2.