Aerobic Block:
“Midline Machine” (EMOM x 16)
Alternate minutes for 8 rounds:
Min 1: 8/6 cal row
Min 2: 10 renegade rows + 20 sec hollow hold
HIIT Block:
“Ladder Up” (AMRAP 12)
Add 2 reps every round (start at 2):
DB snatch
Box jumps or step ups
KB squat to upright row
Pull ups or ring rows
Example: Round 1 = 2 reps of each, Round 2 = 4, Round 3 = 6… and so on.
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