Build Block:
Superset – 3 Rounds
• 10 DB Z Press (seated, strict)
• 12 DB Romanian Deadlifts (slow, hinge-focused)
• 10 DB Hammer Curls
• 20 sec Hollow Hold
Burn Block:
“Core Carry Flow”
For Quality:
• 100m Jog or Bike
• 20 sec DB Front Rack Hold
• 20 sec Side Plank (L/R)
• 8 Step-Through Lunges
➡️ Repeat for 10 minutes, conversational pace
Boost Block:
“3, 2, 1, Burn” (6-Minute AMRAP)
• 3 DB Power Cleans
• 2 Burpees Over DB
• 1 DB Thruster (heavy)
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