Burn Block:
“Endure & Flow” (25 Minutes)
AMRAP 25 – Zone 2 pacing:
3 minutes Bike or Row
12 Goblet Squats (light DB/KB)
3 minutes Jog or 200m Run
12 Push-Ups or Incline Push-Ups
3 minutes Row or Ski
10 DB Step-Through Lunges (total)
➡️ Pacing tip: breathing should be controlled, conversational effort.
Boost Block:
“3, 2, 1, Go” (9-Minute AMRAP)
3 Burpees Over DB
6 DB Hang Power Cleans (moderate)
9 Sit-Ups
100m Run or 30 sec Bike
➡️ Push the pace and challenge transitions. Small rep scheme = fast turnover.
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