Boost Block:
“Push & Pace” (10-Minute AMRAP)
8 DB Hang Power Cleans (moderate weight)
8 Box Jump Overs or Step-Overs
8 Push Press (same DBs)
8 Burpees
➡️ Goal: smooth cycle time, fast transitions, maintain quality
Build Block:
Handstands 1:00; :40; :20; pullups 10-8-6
Burn Block:
15-Minute Zone 2 AMRAP:
3 min Bike or Row
10 Step-Through Lunges (bodyweight or light DB)
8 Push-Ups or Incline Push-Ups
30 sec Plank or Side Plank (switch sides each round)
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