Burn Block:
Flow Builder” (20 minutes)
AMRAP 20 (Zone 2 Pacing):
3 minutes Bike or Row
15 DB Deadlifts (light/moderate)
10 Step-Through Lunges (5/leg)
20 sec Side Plank (each side)
3 minutes Jog or 200m Run
Boost Block:
“Barbell & Burpee” (10-Minute AMRAP)
6 Push Press (95/65# or scaled)
8 Burpees Over Bar
10 Sit-Ups or V-Ups
100m Run or 30 sec Bike
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