Strength Block:
Format: EMOM-Style Strength Work (Controlled pacing, not metabolic)
Minute 1: Dumbbell Plank Row – 10-12 reps/side
Minute 2: Dumbbell Farmer’s Hold Side Plank – 30-40 seconds/side
Minute 3: Weighted Dumbbell Deadbug – 12-15 reps (total)
Minute 4: Dumbbell Suitcase Carry – 40 seconds/arm
Minute 5: Rest
Repeat for 3 rounds.
Aerobic/Zone 2 Block:
Row + Alternating Holds
3 minutes: Row (smooth stroke rate, focus on breathing)
1 minute: Hollow Hold
1 minute: Superman Hold
Repeat for 4-6 rounds.
HIIT Block:
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Time cap: 15 minutes.
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