AEROBIC BLOCK (zone 2)
“Cardio Flow Circuit”
20 min AMRAP
• 300m Row or Ski
• 10 Dumbbell Reverse Lunges (each leg)
• 12 Seated DB Press
• 10 KB Sumo deadlift highpull
– 8 plank pushups
HIIT Block:
12-Minute AMRAP:
12 wall balls (20/14 lb)
10 KB swings (53/35 lb)
8 box jumps (24/20”)
250m row
Strength Block:
Bench Press 5-5-5-5-5, Pullups 5-5-5-5-5
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