Burn Block: “Aerobic Flush”
10-minute EMOM:
Odd minutes: 8-10 cal bike (easy/moderate pace)
Even minutes: 12 back extensions + :20 plank hold
→ Stay in Zone 2, with smooth breathing.
Boost Block: “Quick Flip”
AMRAP 10 min:
10 tire flips or 10 heavy medball cleans
30 double-unders
10 push-ups
Scaling:
Tire flips → substitute with 10 sumo deadlift high-pulls or sandbag cleans.
Double-unders → 60 single-unders.
Push-ups → incline push-ups.
Build Block: Front Squat
3 sets: 10-8-6 reps
Load: Moderate, building across sets.
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