Aerobic/Zone 2 Block: Circuit of Control
5 Rounds:
250m Row
10 Box Step-Ups (alternating legs, holding a light kettlebell or dumbbell)
10 Hanging Knee Raises (controlled) Focus on controlled movements and steady nasal breathing.
Strength Block:
Push press 3-3-3
Power Clean 3-3-3
HIIT / Zone 5 Block:
“Jackie”
For time:
1000 m Row
50 Thruster 20kg
30 Pull ups
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