Build Block:
Front Squat – 10-8-6 (KB or DB in front rack)
Focus on posture, bracing, and depth
Burn Block: “The Hopper” (For Time, cap 12–15 min):
21-15-9
Air squats
Box jumps (24/20″ or step-ups)
Ring rows or prone rows
50 single-unders after each round or 25 mountainclimbers
🏁 Sprint-style but scalable for all levels.
plank challenge
30:40:60 with equal recovery
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