Aerobic Block:
“Aerobic Flow”
AMRAP 20 minutes:
400m row
40 single-unders
20 walking lunges
15 back extensions
30-sec plank hold
10 push presses
then
EMOM (15min)
min 1: 12 KB swing + 8 goblet squats
min 2: 10 DB chest press + 10 bent DB rows
Min 3: 10 DB front raises + 10 goodmorinings
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