Burn Block:
Bike + KB Flow
5 minutes: Assault Bike (steady pace)
3 minutes: Kettlebell Deadlift (lightweight, controlled tempo)
2 minutes: Kettlebell Front Rack Hold (focus on nasal breathing)
Boost Block:
Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
185-lb. thrusters, 5 reps
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