Boost Block: “Quick Strike”
For Time:
50 double-unders
15 tire flips OR 20 medball cleans (40/30 lbs)
20 burpees
40 double-unders
10 tire flips OR 15 medball cleans
10 burpees
30 double-unders
Time Cap: 7 minutes
Build Block:
Strict Press
Sets: 5-4-3-2-1 reps
Burn Block:
“Aerobic Flush”
10-Minute EMOM:
Odd minutes → 8 cal bike (moderate pace)
Even minutes → 12 back extensions + 20-sec plank hold
→ Maintain Zone 2-3 effort, steady breathing.
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