Aerobic Block:
“Zone Work” – EMOM x 18 (6 rounds)
Rotate through:
Min 1: 10/8 cal row
Min 2: 12 KB deadlifts + 30-sec front plank
Min 3: 15 wall balls
Goal:
Maintain steady, nasal-breathing pace — RPE 4–6 (Zone 2–3)
HIIT Block:
“Grip & Rip”
AMRAP 7 Minutes:
10 dumbbell push press (40/25 lbs)
15 Russian kettlebell swings (53/35 lbs)
10 ring rows
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