Build Block:
back squat 5-5-5-5-5;
push press 5-5-5-5-5.
Burn Block:
“Reset & Flow” — AMRAP 20 minutes:
200m jog or 150m row
12 walking lunges
10/8 cal bike (easy-moderate pace)
12 back extensions
30-sec front plank hold or plank to pike
10 wall balls
Intensity:
Zone 2-3 effort (conversational pace)
Focused breathing and movement control
Smooth transitions, no racing
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