Build Block:
5-5-5-5-5
Weighted Push-Ups
➡️ Use a plate on the back or a band across the shoulders.
Overhead Squats
➡️ Build to a heavy 5 across sets.
Burn Block:
“Reset & Flow” (15 Minutes)
AMRAP 15 – Easy Zone 2 pace:
2 minutes Bike or Jog
12 Step-Back Lunges (6/leg)
10 Light Goblet Squats
30 sec Plank Hold
6 Burpees (paced)
Boost Block:
“3-2-1 Push” (6-Minute Sprint AMRAP)
3 DB Hang Power Cleans
6 Box Jumps or Step-Overs
9 Sit-Ups
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