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Keep the loads light and the reps crisp so you can move continuously for the full 30 minutes. Scale by reducing the rep count, using a lighter dumbbell or kettlebell, or swapping pull-ups for ring rows to make this a solid option for newer athletes too.
Friday Finish
- Run 800m
- 40 Goblet Squat @ 16kg
- 30 Push-up
- 30 Ring Row
- 40 Alternating Reverse Lunge @ 16kg
- 40 Plank Shoulder Tap
EQUIPMENT
dumbbellpull-up bar
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