Build Block:
Box Squats + Ring Rows (3-3-3)
Superset Format – Rest ~90–120 sec between rounds
• Box Squat: 3-3-3 (Heaviest of this cycle)
• Ring Rows: 3-3-3 (Feet elevated or weighted if strong)
Boost Block:
AMRAP 10 – “Posture & Power”
50ft Farmers Carry (heavy if possible)
8 Dumbbell Front-Rack Lunges (4/leg, same weight as Farmers’ Carry)
10 Wall Balls
12 Sit-Ups or V-Ups
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