Build Block:
Superset (15–18 Minutes)
3 Rounds (Rest 60–90 sec between rounds):
A1: Weighted Push-Ups or Tempo Push-Ups – 10–12 reps
A2: Front Squats (Barbell or DBs) – 8 reps
A3: Hollow Hold or DB Dead Bug – 30 sec
➡️ Focus on midline control, shoulder stability, and squat depth
Burn Block:
“Steady Work” (15 Minutes)
AMRAP 15 – Zone 2 Flow:
2 min Bike or Row
10 Lunges (5/leg)
10 Light Goblet Squats or DB Deadlifts
50ft Farmers Carry
3 min Jog or Brisk Walk
➡️ Keep breathing relaxed and movement clean
Boost Block:
“Sled Shred” (6-Minute AMRAP)
50ft Sled Push (moderate weight)
10 Jump Squats
12 Sit-Ups
100m Run or 30 sec Bike
➡️ Push hard — short duration, full intensity
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