Strength Block:
Front Squat 10-8-6;
pullups 10-8-6
Aerobic/Zone 2 Block:
Row-Bike-Step Circuit
4 minutes: Row (easy pace)
4 minutes: Assault or Echo Bike (steady)
2 minutes: Box Step-Ups (18”-20”, unweighted, conversational pace)
Repeat for 2-3 rounds (20-30 minutes).
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