Aerobic Block:
“Steady Indoor EMOM” – 20 minutes (RPE 4–5)
1️⃣ Row 100m
2️⃣ 10 KB Deadlift +8 lunges
3️⃣ 6 pushups + 30 plank with knee tuck
4️⃣ 12 ring rows + 8 push press
5️⃣ Farmer Carry Walk – 50 m
HIIT Block:
“Quick & Clean” – 10-Minute AMRAP
10 wall balls
8 DB push press
50 single unders
12 renegade rows
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