Burn Block: “Aerobic Flush”
“Aerobic Ladder”
EMOM x 18 minutes:
Min 1 → 10 cal row (easy/moderate)
Min 2 → 30 single-unders + 10 back extensions
Min 3 → Walk 40m at brisk pace (indoor or outdoor)
Boost Block: “Speed Sweep”
For Time:
30 double-unders
15 DB snatches (alternating) (50/35 lbs)
20 tire flips or 20 medball cleans (40/30 lbs)
30 double-unders
15 DB snatches
20 burpees
Time Cap: 10 minutes
Scaling:
Double-unders → 60 single-unders
DB snatches → lighter DB or Russian KB swings
Tire flips → medball cleans, sandbag cleans, or sumo DL high-pulls
Build Block: Front Squat
3 sets: 10-8-6 reps
Load: Moderate, building across sets.
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