Boost Block:
“Sled Storm” (10-Minute AMRAP)
50ft Sled Push (moderate)
8 DB Hang Power Cleans (moderate)
10 Sit-Ups
100m Run or 30 sec Bike
10 Jump Squats
➡️ Goal: 3–5 rounds; keep transitions tight and intensity high.
Build Block:
Pulling & Inversion (15–18 minutes)
3 Rounds Superset (rest ~90 sec between rounds):
Max Effort Handstand Hold (scale as needed)
Max Reps Strict Pull-Ups or Ring Rows
➡️ Keep reps controlled and holds high-quality.
Burn Block:
“Flush & Flow” (12 Minutes)
12-Minute Easy AMRAP:
2 min Bike or Jog
10 Bodyweight Lunges
10 Light Goblet Squats or DB Deadlifts
30 sec Plank or Side Plank
➡️ Zone 2 pace—relaxed effort, focused breathing.
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