251002

Short Mixed Build

WARMUP (6 minutes)

• 2 minutes easy movement

  • 10 Ostrich Walk Steps

  • 10 Scapular Push-Ups

  • Dynamic warm-up movements

MAIN WORKOUT

• 25 min AMRAP @ High Aerobic Effort:

  • 20/16 Cal Bike

  • 8 Burpee Box Jump Over 24/20"

  • 6-10 Strict Pull-Ups

  • Walk 1:00 after each set

Accumulate as many sets as possible in the 25 minutes

COOLDOWN (5 minutes)

• 3 minutes easy walk

• Upper body stretching

• Core breathing exercises

Log and Additional Details

6 rounds completed

Scaling Notes:

• Box work beating you up? Sub step-ups. Keep the engine running without the impact cost.

• Burpees scrambling your system? Step it out—one limb at a time, controlled descent and ascent. Form over chaos.