Hey Team, I hope you are doing well. Here is a CO2 Tolerance workout that I'd like to share with y'all. Check it out and share your scores in the comments. 10 Rounds: 200m Run 1 KB Swing with a breath hold 200m Run 2 KB Swing with a breath hold 200m Run 3 KB Swing with a breath hold.... continue adding one rep every round as far as you can get, and stop at 10 KB Swings with a breath Hold. Remember to do this workout with a partner and not alone. Also please check with your health care provider or Doctor before doing any activity with breath holds.

I hope everyone is having a wonderful Thanksgiving Weekend. Here is a little CO2 table workout for you all to try. If you don't finish the table, do it every day until you can hit the last set. *Please have a journal close to you so you can note what you felt not just of your body but your thoughts and emotions. 1 min Recovery Breathing :30 second Breath Hold 1:30 min Recovery Breathing 1 min Breath Hold 2:30 Recovery Breathing 1:30 min Breath Hold 2:30 Recovery Breathing 2 min Breath Hold

Hope everyone is having an incredible week! It has been an exciting and stress week for many of you that I have spoken to! Let’s try to re-center and focus on our breathing! Be intentional and mindful of your breath and work on down regulating your nervous system! Here is today’s workout to help calm your nervous and hell with any fatigue you may be going thru! Lay flat on the ground and focus on the following breathing patterns! This is called segmented breathing! Breath in for 3 seconds hold for 3 seconds, breath in for 3 seconds hold for 3 breath in for 3 seconds and hold for 20 seconds Exhale for 20 seconds! Repeat for 10 minutes! If the 20 second breath hold at the top of the segmental breathing is easy play with increasing it by 5 seconds every rounds until you find a breath hold that is challenging yet doable! Let me Know how it goes!

3 rounds UPPER REGULATION 30" fast 1" Inhale through nose, fast 1" exhale through mouth DOWN REGULATION 3/3, 3/5, 3/7, 3/ 10 THEN Breathing Ladder 1 - 10 - 1 Sit-up KB Goblet Squat Looks like: 1 Sit-up, 1 Goblet Squat, stand up and 1 focused deep breath, 2Sit-ups, 2 Goblet Squat, stand up and 2 focused deep breaths, etc. Goes up to10 & then back down starting at 9 and so on. Breathe in the standing position. Let me know how you do!

THis week, I will begin to share a few CO2 Tolerance workouts with y'all. Last week, we did the air squat ladder. This weeks first workout will be the following. Breathing Ladder 1 - 10 - 1 Kettlebell Swing Push-up Looks like: 1 KB swing, 1 push-up, stand up and 1 focused deep breath, 2 KB swings, 2 push-ups, stand up and 2 focused deep breaths, etc. Goes up to 10 and then back down starting at 9 and so on. Breathe in the standing position. All work done with a breath hold. Don't forget to please not this alone.