Aerobic/Zone 2 Block:
Steady circuit flow
4 minutes: Assault Bike or Echo Bike (easy, steady pace)
1 minute: Dumbbell Suitcase Deadlifts (lightweight, focus on controlled tempo)
1 minute: Bear Crawl (40-50 feet, slow and steady)
Repeat for 4-5 rounds.
Keep breathing smooth and HR consistent.
HIIT Block:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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