Aerobic Block #1 — EMOM Intervals (15 Minutes)
Every Minute on the Minute (for 15 minutes):
Alternate between:
• Minute 1: 12/10 cal Bike or Row
• Minute 2: 8 Dumbbell Front Squats + 6 Push-Ups
• Minute 3: 8 Bent DB row + :20 sec superman hold
Repeat for 5 total rounds (15 min total).
Aerobic Block #2 — 24-Minute AMRAP
24-Minute AMRAP:
• 500m Row
• 15 Dumbbell Deadlifts (light–moderate)
• 12 Step-Back Lunges (6/leg)
• 10 DB Chest Press
• 8 ring rows
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