Burn Block:
Mixed-Modal Aerobic Grinder
2 minutes: Assault Bike
2 minutes: Step-Ups (18”-20” Box)
2 minutes: Farmer’s Carry (moderate weight)
2 minutes: Row (steady, controlled pace)
Repeat for 3 rounds (24 minutes).
Boost Block:
“Helen”
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
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