Burn Block:
“Aerobic Flow”
For Quality – 4 Rounds (30–35 min)
200m jog or 150m row
12 wall balls (light/mod)
20 box step-ups (bodyweight)
15 Russian KB swings (light/mod, eye-level)
10 ring rows or horizontal rows
20 single-unders
15 AbMat sit-ups
30-sec front plank
Rest 1:00 between rounds
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