Burn Block:
“Aerobic Grinder” (25 minutes)
AMRAP 25 Minutes – Zone 2 pacing (conversational effort):
3 Minutes Row
12 Dumbbell Suitcase Lunges (6/leg)
3 Minutes Bike
12 Ring Rows or Band Pull-Aparts
3 Minutes Jog or 200m Run
10 Dumbbell Push Press (light, smooth cycling)
🔄 Move continuously for 25 minutes. No score—just steady work.
Boost Block:
Burpee Bounce” (8 Minutes)
8-Minute AMRAP:
6 Burpees Over Dumbbell
10 Dumbbell Deadlifts (moderate weight)
10 Box Step-Ups (20/24”) or Jump Overs (Rx+)
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