Burn Block: “Flow Builder” (25 Minutes)
AMRAP 25 – Zone 2 effort:
3 min Bike or Row
10 Step-Through Lunges (5/leg)
8 Push-Ups or Incline Push-Ups
50ft Farmers Carry (light/moderate)
10 Sit-Ups or V-Ups
3 min Jog or Brisk Walk
➡️ Breathe through your nose
➡️ Pace should be sustainable for 60+ min if needed
Boost Block:
“Turn & Burn” (8-Minute AMRAP)
6 DB Thrusters (light/mod)
8 Box Jump Overs or Step-Overs
10 Sit-Ups
100m Run or 30 sec Bike
➡️ Goal: 4+ rounds, fast turnover, clean reps
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