Burn Block:
“Flow State” (25 Minutes)
AMRAP 25 – Zone 2 intensity:
3 minutes Row or Bike
10 Bodyweight Step-Through Lunges (5/leg)
8 Push-Ups or Incline Push-Ups
10 DB Deadlifts (light/moderate)
50ft Farmers Carry (light)
3 minutes Jog or Brisk Walk
➡️ Goal: Maintain nasal breathing and consistent pacing throughout
Boost Block:
“Grip & Go” (10-Minute AMRAP)
8 KB or DB Swings (moderate)
10 Sit-Ups
12 Air Squats (fast)
100m Run or 30 sec Bike
➡️ Aim for 4+ rounds; keep transitions quick and mechanics sharp
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