HIIT BLOCK:
10-Minute EMOM (Even Minutes / Odd Minutes):
Even: 12 wall balls (20/14 lb) + 8 jump squats
Odd: 10 alternating DB snatches (50/35 lb)
Strength Block:
Superset A – Legs & Glutes (Accessory to Deadlifts)
A1. Bulgarian Split Squat – 3 × 10 each leg
A2. Glute Bridge / Hip Thrust – 3 × 15
Rest: 60–90 sec
Superset B – Shoulders & Upper Back (Accessory to Pull-ups & Bench)
B1. Seated Dumbbell Overhead Press – 3 × 12
Core tight, avoid leaning back.
B2. Bent DB row 3 x 10
Rest: 60 sec
Aerobic Block:
“Engine Builder” Zone 2-3: Amrap (18 min)
200 m row
100m farmer carry (moderate KBs/DBs)
10 step-ups per leg (weighted optional)
1 min plank
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