Burn Block:
“Smooth Out the Engine”
10-Min EMOM (Zone 2 Flow):
Minute Movement
1 6/5 cal row or 100m jog
2 10 KB deadlifts + 8 DB bent row
Boost Block:
💥 “Fast Feet & Fire”
AMRAP 7 Minutes:
10 DB push press (40/25 lbs)
15 wall balls
16 renegade rows
12 Russian twists
Build Block:
pullups 5-4-3-2-1;
plank: 45 sec between pullup attempts.
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