HIIT WORK
20 min AMRAP
1️⃣ Dumbbell Renegade Rows – 8 per side (core + back)
2️⃣ Box Step-Ups with Knee Drive – 10 per leg
3️⃣ KB Goblet Squats – 15 reps
4️⃣ Slam balls – 12 reps
5️⃣ Alternating Reverse Lunges – 10 per leg
6️⃣ Mountain Climbers – 30 reps
8 min amrap
15 wall balls
static lunge hold :30sec
push ups x 10
20 double unders or 40 single unders
FINISHER
Core & Stability – 3 Rounds (no rest)
30-sec side plank (each side)
10 V-ups
10 back extensions or superman holds
10 hollow rocks
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