HIIT BLOCK — 20-Minute EMOM (5 Rounds Total)
Minute 1: 12 Dumbbell Front Squats
Minute 2: 10 Burpees
Minute 3: 12 Dumbbell Snatches (alt. arms)
Minute 4: 45-sec Max Row or Ski (moderate effort)
Goal: Consistent effort each round — choose weights and paces that allow full rounds to be completed with 10–15 seconds rest per minute.
Amrap (10min)
10 DB Chest press
10 Renegade rows
15 Slam Balls
FINISHER
3 Rounds:
• 15 Sit-Ups
• 20 Mountain Climbers (total)
• 10 Hollow Rocks
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