Aerobic/Zone 2 Block:
Strict DB Movement Aerobic Flow
3 minutes: Assault Bike (steady pace)
1 minute: DB Front Rack Walking Lunges (lightweight, focus on control)
1 minute: Strict DB Press (light, controlled reps, 6-8 reps per minute)
Repeat for 20-30 minutes.
HIIT Block:
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Ski 200 meters
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