Boost Block:
“Double Trouble 2.0”
For Time:
50 double-unders
21-15-9:
Kettlebell swings (53/35 lbs)
Burpees
50 double-unders
Time Cap: 9 minutes
Build Block:
Strict Press
5 sets x 5 reps
Burn Block:
“Aerobic Flush”
10-minute EMOM:
Odd minutes → 10 cal bike (easy/moderate pace)
Even minutes → 10 back extensions + 20-sec plank hold
→ Stay smooth and steady; should remain aerobic.
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