Burn Block:
“Ball & Breathe” — EMOM x 10
Alternate every minute:
Min 1: 12 wall balls + 20 single-unders
Min 2: 150m jog or 6/5 cal row
Goal:
Maintain Zone 2/3 effort — RPE 5–6
Encourage nasal breathing, controlled transitions
Boost Block:
“Core Revolt” AMRAP 7:
10 dumbbell push press (40/25 lbs)
15 Russian kettlebell swings (53/35 lbs)
20 slam balls
Build Block:
Front Squat 10-8-6; Split Jerk 10-8-6
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