HIIT Block:
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Strength Block:
Deadlift 10-8-6
press 10-8-6
Aerobic / Zone 2 Block:
Alternating EMOM (20-30 minutes)
Minute 1: 200m Row (slow, controlled pace)
Minute 2: 5 Inchworms with Push-Up
Minute 3: 50-ft Farmers Carry (moderate weight, focus on breathing)
Repeat the sequence for the full time. Adjust row distance or reps to maintain Zone 2 pace.
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