Burn Block:
“Aerobic Grind EMOM”
10-minute EMOM (alternate):
Odd minutes: 150m jog or 10/8 cal row
Even minutes: 12 back extensions + 20-sec side plank (switch sides each round)
→ Zone 2/3 recovery-focused pacing.
Boost Block:
“Pull + Burn”
AMRAP 8 minutes:
10 DB Push Press (light/mod: 40/25 lbs)
12 KB Swings (53/35 lbs or lighter)
30 double-unders (or 50 single-unders)
5 push-ups
Build Block:
Ring row 10-8-6;
plank :30-:40-:60
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