Aerobic Block:
EMOM x 30 (5 stations x 6 rounds)
Minute Movement
1 150m row or 8/6 cal bike
2 12 KB swings (light) + 10 glute bridges
3 12 slam balls + 10 step-ups
4 10 push-ups or DB press + 30-sec front plank or plank to pike
5 Rest (focus on breath recovery)
Intensity Target:
RPE 4–6 (Zone 2–3)
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