Burn Block:
40-Minute Zone 2 Endurance Builder
Goal: Conversational pace (Zone 2), nasal breathing, steady movement
🔁 Rotate Every 5 Minutes (2 rounds through all stations):
Row – ~600–800m (smooth strokes, no sprinting)
Bike Erg / Echo Bike – steady output (~50–70 RPM)
Farmer’s Carry (DB or KB) – 100ft every minute, walking slow laps
Bodyweight Flow:
10 Air Squats
10 Push-Ups (elevated if needed)
30-sec Forearm Plank
Ski Erg – consistent rhythm, arms and legs moving in sync
Jump Rope + DB Hold Combo:
50 Single Unders (or 25 DUs)
30-sec DB Front Rack Hold
Boost Block:
“Rung In” (For Time – 12 Min Cap)
3 Rounds:
10 DB Front Rack Lunges (50/35#, 5/leg)
10 Toes-to-Bar (or V-Ups)
10 Push Press (95/65# or same DBs)
200m Run or 1:00 Bike/Ski
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