Burn Block:
“Flow & Recover” (15 Minutes)
15-Minute Zone 2 AMRAP:
2 min Bike or Jog
10 Step-Through Lunges (bodyweight)
10 Light Goblet Squats
30 sec Plank Hold or Dead Bug
6 Burpees (paced)
➡️ Should be conversational. Move with control.
Boost Block:
“Squat & Sprint” (6-Minute AMRAP)
6 DB Front Squats (moderate)
8 Jumping Lunges
10 Sit-Ups
50m Sprint or 20 sec Bike
➡️ Push fast but preserve clean movement.
Build Block:
🔸 Push-Ups – 1:00 Hold/Work x 3 Sets
Max reps in 1:00, or accumulate 1:00 total
🔸 Overhead Squat – 3-3-3
Build to a technically sound heavy triple
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