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Choose loads and movements you can keep crisp for all 5 rounds — scale to bodyweight, lighter dumbbells, or a reduced step-up height if needed. Great for a busy day when you want a fast, sweaty full-body hit without a long setup. Inspired by today's trends — Hiit Training | TikTok.
Five-Station Surge
- Dumbbell Thruster 40s
- Push-up 40s
- Row Erg 40s
- Alternating Reverse Lunge 40s
- Burpee 40s
EQUIPMENT
dumbbellsboxrower
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