ONWD-2025-015

Intention:

Today we’re continuing with a progressive increase in work volume and repeating the same breathwork cooldown. This is the last session of the 8-week block with the most volume; almost 495 total reps.

Warm Up:

• 5 x 30 seconds each:
  • Jump Rope
  • Box Jump

Work:

• 3-30, by 3s each:
  • Bike Calories
  • Jog 10m
  • Walking Lunges (each side)

Flow: 3 bike calories, jog 30m, 3 walking lunges (each side), 6 bike calories, jog 60m, 6 walking lunges (each side), etc…

Support:

• 5 Minutes of Diaphragm Breathing
  • 5-5 cadence (5 seconds in, 5 seconds out)

Flow: Place one hand under your collar bone, and the other above your belly button, emphasize breathing into the lower outer lobes of your lungs.