Build Block:
Box Squats – 5-5-5-5-5 (heavier than last week)
• Focus on vertical shin, full stop on the box, and explosive drive up
• 2–3 warm-up sets, then build across the 5 work sets
Ring Rows – 5-5-5-5-5 (harder than last week)
• Feet further forward or elevate feet
• Emphasize full range, slow lower, and active shoulder engagement
Burn Block:
“Recover & Flow” (15 minutes)
AMRAP 15 – Smooth, Controlled Pace:
• 2 minutes Row or Bike
• 10 Air Squats
• 10 Push-Ups (elevated if needed)
• 8 DB Suitcase Lunges (light, 4/leg)
• 30 sec Dead Hang or Side Plank (switch sides each round)
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