Build Block:
Max Effort Holds (20 Minutes)
3 Rounds (alternate movements):
Max Effort Handstand Hold
➡️ Options:
Wall-Facing Hold
Box Pike Hold
Overhead DB Hold (new athletes)
➡️ Rest ~90 sec
Max Effort Pull-Up Set
➡️ Strict only — use bands, rings, or ring rows for scaling
➡️ Goal is max reps with clean form
➡️ Rest ~90 sec
Burn Block:
Flow State Builder” (25 Minutes)
AMRAP 25 – Zone 2 effort:
3 min Bike or Row
12 DB Reverse Lunges (6/leg, light)
8 Incline Push-Ups or Full Push-Ups
50ft Farmers Carry (light/mod)
10 Sit-Ups or V-Ups
3 min Jog or Brisk Walk
➡️ Move at a pace where you could carry a conversation.
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