Burn Block:
Sandbag Aerobic Strength Circuit
3 minutes: Row (smooth, steady effort)
3 minutes: Sandbag Bear Hug Carry (moderate weight, 50ft laps)
3 minutes: Sandbag Zercher Squats (slow and controlled, 8-12 reps)
Repeat for 3 rounds.
Boost Block:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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