Strength Block:
Deadlift 5-3-3-2-1-1-1,
Dips 5-3-3-2-1-1
HIIT Block:
AMRAP (12min)
KB Swings – 16/12 kg, 15 reps
Box Step-Ups – 24–30″ box, 10 per leg
Pull-Ups (or ring rows if scaling) – 10 reps
Wall Balls – 20/14 lb, 15 reps
Burpee Broad Jumps – 10 reps
Double-Unders – 20 reps
CORE FINISHER
3 rounds:
10 Hanging knee raises or lying leg raises
20 Russian twists (DB/Kettlebell optional)
30-sec side plank each side
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