Build Block:
A1: Dumbbell Front Rack Walking Lunges
4 sets x 10 steps/leg
A2: Bent-Over Dumbbell Reverse Fly
4 sets x 12-15 reps (Tempo: 2020)
Rest 60 seconds between rounds.
B1: Dumbbell Turkish Get-Up (Halfway)
3 sets x 5 reps/side
B2: Dumbbell Suitcase Deadlift
3 sets x 10-12 reps
Rest 60 seconds between rounds.
Burn Block:
Row/Bike/Plyo Flow
4 minutes: Row (maintain low HR)
2 minutes: Box Step-Overs (18”-20”, slow pace)
4 minutes: Assault Bike
Repeat for 3 rounds.
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