Aerobic Block:
“Steady Engine Builder” – 20 min AMRAP (RPE 4–6)
500m row
12 kettlebell deadlifts (moderate load)
10 box step-ups (bodyweight or light DBs)
8 push presses (light DBs)
100m farmer carry
HIIT Block:
“Core & Cardio Crush” – EMOM x 12
1️⃣ 12 wall balls (20/14) + max single unders in remaining time
2️⃣ 10 overhead lunges + 6 burpees
3️⃣ Max hollow rocks
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