HIIT Block:
Three rounds for time of:
50 Double-unders
25 situps
(Go as far as you can in 10 minutes)
Strength Block:
Superset #1:
A: Dumbbell Split Squat (Rear Foot Elevated)
4 sets x 10-12 reps/leg
B: Dumbbell Romanian Deadlift
4 sets x 8-10 reps (Tempo: 30X1, stretch hamstrings)
Rest :60 between rounds
Superset #2
C: Dumbbell Goblet Cyclist Squat
3 sets x 12-15 reps (heels elevated on plates, slow descent)
D: Dumbbell Weighted Glute Bridge
3 sets x 12-15 reps (Tempo: 20X2)
Rest :60 between rounds
Aerobic / Zone 2 Block:
Low-Impact Circuit
3 minutes: Row (slow pace)
3 minutes: Single-Arm DB Suitcase Carry (switch arms at 90 seconds)
3 minutes: Slow Air Squats (no weight, deliberate tempo)
Repeat for 2-3 rounds (20 minutes).
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