Aerobic Block:
10-Minute Zone 2 AMRAP:
90 sec Bike
10 Step-Through Lunges (bodyweight or light DB)
8 Push-Ups
10 ring rows
HIIT Block:
“Push & Pace” (10-Minute AMRAP)
8 DB Hang Power Cleans (moderate weight)
8 Box Jump
8 Push Press
8 Thrusters
➡️ Goal: smooth cycle time, fast transitions, maintain quality
Strength Block:
BB stationary lunge 3-3-3-3-3, plank 1 min x 5
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