Aerobic/Zone 2 Block:
On a running clock:
3 minutes: Row at conversational pace (focus on consistent stroke rate)
2 minutes: Wall Sit Hold (keep breathing calm, light leg activation)
3 minutes: Box Step-Ups (18”-20”, no weight, slow steady pace)
Repeat for 3-4 rounds (24-30 minutes total).
Strength Block:
Format: Controlled giant sets
A1: Alternating Dumbbell Curl
4 sets x 10-12 reps/arm (Tempo: 20X1)
A2: Zottman Curl
4 sets x 10 reps (curl up palms up, lower palms down)
A3: Dumbbell Skull Crusher
4 sets x 12-15 reps (focus on elbow control)
B1: Dumbbell Hammer Curl
3 sets x 12-15 reps (neutral grip)
B2: Overhead Dumbbell Triceps Extension
3 sets x 10-12 reps
C: Dumbbell Wrist Curl
3 sets x 15-18 reps
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