Burn Block:
Bike + Bear Crawl Flow
Format: EMOM-Style, Repeat for 20-30 minutes
Minute 1: Assault Bike or Echo Bike (easy pace)
Minute 2: Bear Crawl (50ft forward, 50ft backward, controlled movement)
Minute 3: Goblet Hold Squat Hold (light weight, hold deep position, breathe through tension)
Keep pacing relaxed and movements controlled—adjust intensity to stay in Zone 2.
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