Build Block:
Functional Superset (20 Minutes)
3 Rounds (rest ~90 sec between rounds):
A1: DB or Barbell Front Squats – 6–8 reps
A2: Strict Push-Ups (weighted or tempo) – max quality reps
A3: Side Plank with DB Row – 10/side
➡️ Intent: posture, stability, control under load
Burn Block:
“Smooth Flow” (25 Minutes – Zone 2)
AMRAP 25:
3 min Bike or Row
10 Bodyweight Step-Back Lunges (5/leg)
8 Push-Ups or Incline Push-Ups
50ft Farmers Carry (light)
10 Sit-Ups or V-Ups
3 min Jog or Brisk Walk
➡️ Nasal breathing, relaxed tempo, consistent effort
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