HIIT Block:
PART 1 – AMRAP (15 min)
10 Wall Balls (20/14 lb)
12 KB Deadlifts (16/12 kg)
8 Burpee Broad Jumps
6 Push-Ups (or regular push-ups)
10 Box Step-Ups (24–30″)
50 Single-Unders (or 25 Double-Unders)
Every Minute on the Minute (EMOM), 12 min:
Min 1 – 10 Dumbbell Thrusters (light–moderate)
Min 2 – 12 Ring Rows / Pull-Up Alternatives
Min 3 – 16 Jumping Lunges (total)
PART 3 – Core + Power Finisher (8–10 min)
3 rounds (30 sec work / 15 sec rest each):
Hollow Rocks
Russian Twists (DB optional)
Mountain Climbers
Med Ball Slam
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