Burn Block:
“Aerobic Flush”
10-Minute AMRAP:
200m run (or 150m row)
12 back extensions
20-sec plank hold
→ Zone 2-3 effort; smooth transitions.
Boost Block:
“Sweat Ladder”
For Time:
60 double-unders
20 DB snatches (alt arms) (50/35 lbs)
40 double-unders
15 burpees over DB
20 double-unders
10 DB thrusters (50/35 lbs)
Time Cap: 12 minutes
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