FOR TIME

Midweek Chipper

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Keep the pace smooth and sustainable—this should feel challenging but very doable in 30 minutes. Scale by reducing reps, using a lighter dumbbell/kettlebell, or swapping the burpees for step-backs if you’re newer or short on time.

Midweek Chipper

Run 800m
30 Goblet Squat @ 20kg
20 Push-up
24 Alternating Reverse Lunge
40 Plank Shoulder Tap
Run 400m

EQUIPMENT

dumbbell

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