Boost Block:
“DB Burner”
AMRAP 7 Minutes:
8 DB Thrusters (light-mod load, 35/20s)
10 push-ups OR DB Floor Chest Press
30 double-unders (or 50 single-unders) or Mountain Climbers
Build Block:
3 Supersets – 3 Rounds Each
Work for quality, rest ~60 seconds between rounds
🔹 Superset A – Push Focus
A1: DB Z-Press – 10–12 reps (Tempo: 3010)
A2: DB Dead Bug – 10/side or 30 sec hold
🔹 Superset B – Hinge + Posterior
B1: DB Romanian Deadlift – 12–15 reps (Tempo: 2020)
B2: Glute Bridge March – 20 alt steps or 30 sec hold
🔹 Superset C – Arms & Core
C1: DB Curl to Press – 10–12 reps
C2: Side Plank + DB Row – 10/side
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