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Keep the pace smooth and choose a load or variation you can repeat for all 5 rounds with good mechanics. Scale the movements by reducing reps, going to incline push-ups, or swapping the box jump for step-ups if needed—great for a busy day when you want a hard but manageable 20-minute hit. Inspired by today's trends — Thursday 8.6.26.
four-station flow
- Kettlebell Swing @ 24kg 40s
- Box Jump 40s
- Dumbbell Push Press @ 17.5kg 40s
- Burpee 40s
EQUIPMENT
kettlebellboxdumbbells
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