HIIT Block:
PART 1 – “Snap Start” (12 Minutes)
AMRAP 12:
10 dumbbell snatches (alt, 50/35)
8 box jumps or step-ups
10 plank pushups
12 Russian KB swings
20 single-unders or 10 double-unders
Aerobic Block:
PART 2 – “Aerobic Flush” (Zone 2 Flow – 15 Minutes)
AMRAP 20:
150m row
15 air squats
10 sit-ups
10 ring rows
20 single-unders or 30 step taps
:20–:30 v sit hold
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