Aerobic Block:
“Flush & Flow” (12 Minutes)
12-Minute Easy AMRAP:
10 cal bike
10 Goblet Squats
8 pushups
10 ring rows
:20 sec side plank /side
➡️ Zone 2 pace—relaxed effort, focused breathing.
HIIT Block:
8 Minute AMRAP
15 slam balls
6/8 cal bike
10 Jump Squats
➡️ Goal: 3–5 rounds; keep transitions tight and intensity high.
Strength Block:
Overhead squat 10-8-6 ,
Abmat situps 16-12-8
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