Build Block:
Push Press
3 sets x 3 reps
Loading:
Heavy but technically sound triples.
Burn Block:“Aerobic Flush”
10-minute EMOM:
Odd minutes → 8 cal bike (moderate pace)
Even minutes → 12 back extensions + 20-sec plank hold
Boost Block:
“Flip Out”
AMRAP 7 min:
10 tire flips or 12 medball cleans (40/30 lbs)
30 double-unders
10 push-ups
Scaling:
Tire flips → medball cleans or sumo DL high pulls.
Double-unders → 50 single-unders.
Push-ups → incline or knee version.
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