Build Block:
3 Supersets (3 Rounds Each, Rest 60–90 sec between rounds):
A1: DB or Barbell Front Rack Reverse Lunges – 8 reps/leg
A2: DB Seated Strict Press – 10 reps
B1: DB Romanian Deadlifts – 10–12 reps
B2: Hollow Hold or 10 Slow V-Ups
➡️ Focus on posture, tempo, and time under tension.
Burn Block:
“Breathe & Move” (20 Minutes)
AMRAP 20 – Zone 2 focus:
3 minutes Row or Bike
12 DB Step-Through Lunges (6/leg)
10 Push-Ups or Incline Push-Ups
50ft Farmers Carry (light/mod)
30 sec Plank Hold or Side Plank
➡️ Goal: consistent breathing, clean movement, no burnout
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