Build Block:
Superset A – Glutes & Hamstrings
A1: DB Romanian Deadlifts – 10–12 reps (Tempo 2020)
A2: Glute Bridge March – 20 alt steps (or hold 30 sec w/ DB on hips)
🔹 Superset B – Shoulders & Posture
B1: Seated DB Arnold Press – 10–12 reps
B2: Band or DB Rear Delt Flys – 15–20 reps
🔹 Superset C – Arms & Core
C1: Alternating DB Curl to Press – 10/side
C2: Plank see saw – :30–:45
Burn Block:
12-Minute EMOM (Alternate each minute):
Odd Minutes:
6/5 cal bike or row + 10 KB swings (light) + 5 burpees
Even Minutes:
20 mountain climbers + 20 sec side plank per side
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